Thursday

Warm Up

Run 1 lap
3×10
air squats
back extensions
push ups

Strength
Back Squat
warm up with the bar for 1×10
3×5 warm up at 40%, 60%, 80%
3×5 work sets
You know the drill!

Conditioning
Row 500m x3
Rest 4 minutes between rounds

Stretch
Deatch Stretch 2min/leg
Hamstrings, supine with a band on your foot 2min/leg
Wall Straddle 2min