MOB: Ankles. Hamstrings. Hips. T-spine.
WU:
20 BB Lunges (alternating legs)
200m run
REVIEW: Lunges.
S: Back Squat. 3-3-3-3-3. WU to 70% of your 1RM and then begin.
C: 3 rounds:
10 lunges (alternating legs) 155/105
200m sprint
Rest :60
Record splits
PURPOSE: Power. Stamina. C/R Endurance.
LI: Weight of choice.
PWMOB: Firelog stretch. Couch Stretch. Hamstrings.
Advanced: 185/135
Endurance: 135/95