200 meter run
30 pvc pass throughs,
scorpion for 45 sec then couch stretch 1 min each leg.
take 10 mins to go over squat technique then a few drills with barbell to get ready for back squats
Back Squat (5x3 across)
5 mins to warm up (try to get to 80% of 1rm)
athlete can go on there own.
*across means same weight on all sets
KB Swings and Run (Time)
1 Round For Time
Kettle Bell Swings 70#/44#
100 Yard Run Between each set