100 yard rack walk @ as heavy as possible
Break into 20-yard pieces as needed/ desired, and rest as little as needed. Choose weight based on how much you can safely lift to your shoulders. Use single or double kettlebell/ dumbbell. No barbell.
Then, 3 rounds of:
20 yd. broad jump
:20 sec. rest
Travel as far as possible in each jump, and focus on leaving the ground and landing in strong, organized positions.
And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:
Begin with L-sit and only adjust to L-hang and/ or hollow if position breaks. Score is number of rounds completed in L-sit.