Sandbag Front Squats
Perform 3-5 max effort sets of SB front squats. Try to go up a bag weight each time. Rest as needed between sets.

3 sets
Zercher, SB, Farmer, Yoke Whatever load carry you want for 50-100 FT

Trap Bar or Double KB Squat Jumps
3-5 sets of 3-5 reps.

Sled Drag & Row
2-3 sets of 50 FT as heavy as possible. Rest as needed between sets.

 

Back extension
-pause at top
-all reps should look identical
4(AMRAP)