Agility ladder and suicide sprint
Go fast through the agility ladder and then immediately start the suicide sprints. Sprint fifteen feet, then sprint back to the start. Next, sprint thirty feet, go back to the start, ten forty-five feet and go back to the start.
Do five sets and rest one minute between sets.
Grab two ropes and start moving the arms as fast as you can. You can alternate the swing variations, rope circles, slams, “over-unders” (alternating one hand up, one hand down).
Do forty seconds total of rope swing variations. Rest for twenty seconds. Do ten sets.
Set two chairs or two cones around 20 feet apart, grab two dumbbells or kettlebells to your sides, like you’re carrying a suitcase, keep your chest up and your spine rigid and start walking around the two chairs or cones in figure eight pattern.
Do 20 laps as fast as you can. Rest for 3 minutes after finishing the 20 laps. Rest during the movement only if you can’t handle the weight anymore. Do 3 sets.
Resistance tether band work
Get a tether band and attach one end of it to some heavy object like a sled or a tire and attach the other end around your midsection. Next, set up 3 cones equally apart from one another, 15 feet away from you. Then, lay on the ground and start: quickly explode up from the floor and start sprinting to each cone, once you reach it, touch it and sprint back to the starting position.
Reach as many cones as you can in 3 minutes. Rest for 1 minute. Do 3 sets of 3 minutes.
Flipping a tire
This movement has been proven to be an effective method for maintaining posterior chain strength which will enable you to preserve your deadlift strength.
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Puff your chest up and arch your back. This will put your spine in a safe and tight position. Then, while keeping the spine in a neutral position, grab the tire, pick it up and flip it on its other side.
Do 15 flips as fast as possible in 1 minute, for a total of 10 minutes.
You will rest for the time left after you finished 15 flips in the designated one minute.
Do 4 sets of 5 minutes.