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Workout

Warm up:
400 m run (once)
+10 minutes or 3 rounds of:
10 walking lunges
10 air squats
10 sit-ups
10 box step ups
+

Then
BS: warm up 15 back squats with empty bar bell, controlled 3 second count down.
back squat- 5x@70%, 3x@75%, 3x@80%; rest 2-3 min b/t sets (%'s are of 1 rep max)

+

Then
10 Thrusters @moderate weight; rest 20 sec
25 hanging knee raises; rest 90 sec x 3 sets

+ rest 5 minutes.

then

200 m run21-15-9 , burpee box jumps (24" box, burpee, then jump up on the box = 1 rep, 200 m run between each set for time)

 

Cool Down: thigh and shoulder dynamic stretches. 


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