Warm up with 5 min cardio. Follow up with butt kickers, high knees, bear crawls at a minimum. Do head to toe joint mobility. Guys going to CFD tomorrow, do part 1 and 2, but be conservative with part 2 and 3.
Part 1
10 pullups
5 push ups
15 sit ups
15 squats
10 back extensions
Part 2
Deadlift
5-5-3-3-1-1
Remember, tall chests on this movement and drive those heels into the floor. Don;t look like a dog taking a crap in the woods. Keep form perfect. If you are concerned with your familiarity of this lift either keep it lighter or substitute a bench press.
Part 3
Burpees on the Minute
With a continuously running clock, do 1 burpee the first minute, 2 the second minute....
Go as long as you are able to make the number of burpees in that minute.
Leave enough time to stretch. Drink water.
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