Warm-up
Dynamic- 3-5 minutes, leg heavy
1/2 mile run
1/2 mile run
Weightlifting
Back squat (1x1x1x1x1x…)
build heavy
big jumps
2×2 to warm up
10 lifts or less when adding weight
big jumps
2×2 to warm up
10 lifts or less when adding weight
Met-Con
3 Rounds
15 double unders (singlesx3)
10 kb swings
10 sumo deadlift- heavy kb