Dynamic Warmup (10 min)
Front Squat - 1 x 3 @ 50%, 2 x 3 @ 60%, 1 x 2 @ 70%, 1 x 2 @ 80%, 4 x 2 @ 87.5%
Deadlift - Work up to 5 x 5 @ 80%
Muscle Snatch - 3 x 5 @ 50%
Barbell Step-ups - 3 x 10 w/ 135# (do 10 each leg before switching)
Lateral Raises - 4 x 10 AHAP
Sprints - 3 x 300m sprints w/ 1:1 work/rest interval
Static Stretch (10-20 min)