A) Back Squat
7 minutes to build to 80% then
Every 3 minutes for 9 minutes (3 sets)
Set 1: 2 @ 80%
Set 2: 2 @ 86%
Set 3: 4 @ 92.5%
B) Every 3 minutes for 12 minutes (4 sets)
Run 200m (scale to 150m)
16 KB/DB walking lunge steps
Mobility:
2:00 Frog
1:00 Couch (each side)
