coach choice- leg heavy

Deadlift
1 rep heavy

Go in waves- 3-4 athletes in :30 intervals
12 AMRAP- at full speed. Rest only during the transition
10 burpees (at Ardmore- by brick wall)
Bear crawl to boxes (at Wayne about 20 feet)
10 box jumps
10 squats on top of boxes
10 jumping jacks
100 m run