Warm-up:
Run 400m
3×10 Push ups, body rows, GHD sit ups
Foam roll calves
Strength:
Squat 3×5 to warm up(1st set is bar, 2nd set should be about 50-60% of intended work set, third set should be 75%)
3×5 work sets adding weight from last time
Conditioning:
7rounds For time:
7 Burpees
14 Sit-ups
Stretch:
2 minutes wall straddle
2min/leg death stretch
2min/leg hamstring
