A case of the Mondays!

Warm Up

run 3 laps
20 walking lunges
10 banded side steps each direction
mash calves for 2min/leg

Strength
Back Squats
3×5 warm up Last set should be about 75% of work sets
3×5 work sets add weight from last time.

Conditioning
Row 500m
20 wall balls (20/14)
20 Push Press (65/45)
20 burpees

Stretch
Death Stretch 2 min/side
Wall Stradle 3min
Hamstrings 2 min/side