warm up
run 2 laps
5min DU practice
5min HSPU practice
strength
back squat 3×5 adding weight from last week
functional fitness
back squat 5×5 adding weight only if form is solid
conditioning
5 rounds for time (20min time cap)
50 KB high pulls(35/24)
50 DUs
functional fitness
5 rounds (20min time cap)
10 push ups
15 KB swings(35/24)
25 single unders
stretch
standing hamstring stretch
figure 4
calves
