1. weighted hip extensions
Lay on your back on the floor. Put the oly bar across your hips. Fully extend your hips, then bring them back down. Do this for 10 reps. You will do this with a partner and go up in weight each set till you reach a weight that is challenging. Use the metal weights for this. Make sure you keep your hands on the bar and push it down into your hips so it doesn’t move.
2. 3 rounds
20 mountain climbers(10 each side)
sprint 25 yards
sled push 50 yards@275/185
15 toes to bar
rest till it’s your turn again or at least 2 min.