OPTION 1: STATION
10 Sandbag Lunges*
20 Single Unders (jump rope)
100m Suicide Sprint
*Put the sandbag over a shoulder. You can alternate between rounds
OPTION 2: GYM
1. Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set
2. Put on a belt. Do one all out set, stopping before form deteriorates.
3. Take about 30% off the bar. Do 5 sets of 3 resting one minute between.
4. 5x10 barbell rollouts or ab wheel rollouts.