BAREFOOT

First Phase: Warm-up run 1 mile!!  THEN……
- Carry something heavy for 800 meters as fast as you can (minimum 20lb; preferably 35#’s or heavier ie: kettlebells.  Walk from the back door to the dumpster and back twice!)

Second Phase:  Strength, Stamina

(1)  Find 1RM Dead Lift

(2)   5 Rounds for time:
- 5 Deadlift 85% 1 RM
- 10 Burpees

(3) 100 pull-ups for time: (TRY DEAD HANG WITHOUT BAND IF POSSIBLE or use band)
- each time you drop off bar, do 10 push-ups

Third Phase: Core & Durability

5 Rounds:

- Hip Mobility drill (lunge with inner hip drop and outer twist each side – experiment)
- 5 sprints to the dumpster; pace back
- 25 4-count leg levers