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

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
21,18,15
Kettle Bell Swings 70#/44#
100 Yard Run Between each set

S1 53/35
S2 35/26