Friday 9-21

warm up
run 2 easy laps
2×10
sit ups
push ups
walking lunges(each leg)

skill/strength
Deadlift
7×1 where your last rep is a PR attempt

functional fitness
same as above, but add weight only as long as form is solid!

conditioning
everyone- EMOM for 10 minutes
run 40m
3 jumping squats-max effort on height