WEIGHT TRAINING.
20 yards and back, high knees, twice. 20 yards and back, butt kickers, twice. 20 yards and back, forward bear crawls. 20 yards and back, backward bear crawls.
Bent over rows with the bar, set of 12. I used a 45lb bar with 25lb plates. 20 push ups. Repeat for four full sets.
Grab medium dumbells (I used 20lb'ers), alternating curls, set of 20. With two resistance bands hanging off a pull up bar, place feet inside the handles, get in high plank position and pump feet for a count of 50. Repeat for four full sets.
Military press with the bar (again, I used the 45lb bar with 25lb plates)...if this is HEAVY, do only six...or lower the weight so it is heav(ier) for you and do a set of 10. Bear crawls about 15 yards and back, with weights (I used 20lb'ers). Repeat for three full sets.
Barrel rolls...run 10 feet, barrel roll to the right, run 10 feet, barrel roll to your left, etc...4 one direction, 4 back. With 20lb dumbells, Renegade rows, set of 30. Repeat for two full sets.
With a bar, (I used the 25lb bar), standing upright, palms in, grab the bar, keeping arms straight, swing down with to the left, then center, then down to the right. Set of 20. One set.
Holding same bar, same way, lift straight up until both arms are straight, as if you are trying to hit the ceiling. Set of 15, three sets.
Pull ups. Sets of 5, use help with a resistance band at your feet or with a partner. Three full sets.
Afterward, ran a quick 1.5 miles.
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