Workout

Workout: 
Warm up 10-20 minutes 
Back squat: 5x5 @50-60% of max load - if max is not known, build up to a moderate set of 5 and stay there. 
Then 
5 rounds 
20 KB or DB swings @25-35# 
15 box jumps to 20-24"
10 hanging toes to bar or knees to elbow 
Then 
Accumulate 6 minutes in a front plank 
- x200m sprint every time you break 
Cool down: 
jog 800 m @40% effort
walk 400m (200 backward 200 forward) 

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