Lungs in a bag.

Warm UP-

Dynamic/Static Flexibility

Sand Bag Run- 10 minutes

1 minute rest

S.B. Clean Tabata-

Rope 3 minutes

S.B. Get UP- Sprints 100 yds X 10 each

S.B. Push Press Tabata-

Rope 3 minutes

AMRAP 1 minute X 3 rounds-

S.B. Zurcher Grip Good Mornings/Weighted Push UPs/Bear Hug Jump Squats

Rope 3 minutes

S.B. Run 10 minutes

Cool Down-

Static/Dynamic flexibility

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