Warm up: usual boring crap
Farmer's walk: 50 lb dumbells approx. 120', 45 lb plates approx. 120'.
8lb medicine ball slams 10x fast
Dumbell bench (floor) with hip bridge: 15lb 10x, 20lb 10x, 25 lb 10x, 30 lb 10x, 35 lb 10x, 40lb 5x, 20lb 20x
Squats: empty bar 10x for 5, 20x for 1
Alternated between benches and squats
Band rows on floor with feet elevated 10x
Bear crawls w/band around waist: 20'
Sprints w/band around waist: 15' x 5, 20' x 5 30' x
45lb plate drag approx. 140'
Tire flip 10x
Tire flip, jump tire, in tire and out 6x
Hammer and tire 10x each arm, 10 x overhead (8lb hammer)
30 hanging knee raises.
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