Thursday

Warm Up
Run 400m or Row 500m
forward leg swings(10/leg)
side leg swings(10/leg)
Torso twists
Bow and Bend

Strength
Back Squat Warm up 5-5-3-2
Back Squat 3×5 add weight from last session

Conditioning
3 rounds for time
10 burpees
run 200m(long side)
10 sit ups
run 100m(short side)

Stretch
Figure 4 stretch 2 min/side
Wall Stradle 2 min

Calf on the wall 2 min/side