Five sets (30 minutes) for max reps of: 40 seconds of Double-Unders or Jumping Jacks Rest 20 seconds 40 seconds of Goblet Squats (hold any weighted object) Rest 20 seconds 40 seconds of Sit Ups or Hollow Holds Rest 20 seconds 40 seconds of Handstand Push-Ups or Burpees Rest 20 seconds 40 seconds of Hip Bridges (add weight or a band) Rest 80 seconds
Followed by...
For completion: 400 Meter Farmer Carry or Sandbag/Odd Object Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Followed by...
Three sets of: 2 minutes of Stretch # 1 (your top priority stretch of choice) Rest 60 seconds 2 minutes of Stretch # 2 (your second priority stretch of choice) Rest 60 seconds
