Warm up with and get schvetty, include bear walk. butt kickers, high knees, high kicks and head to toe joint mobility. Part 2 is courtesy of C platoon, I just D shifted it up.
Part 1
7-12 pull ups
10 push ups
10 sit ups
10 squats
10 sit ups
10 back extensions
Part 2
5 Rounds
7 Tire Flips
40M ft Farmer Carry (2 heavy dumbells)
40M Reverse Sled Drag (try 3 plates)
40M Sprint
10 Shoulder Press (bar bell 45-75#)
Put 2 cones out, 20 meters apart. Do a there and back for the 40M. Remember shoulder press there is no dip before driving the bar overhead. Also, remember to lean into the tire while flipping and use your legs, not your back. Face the plates and pull the sled backwards instead of forwards.
If there is time, try to fit in 3 max effort push up sets and rest 2-3 minutes between attempts. Ensure enough time after to stretch.
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