Run run run!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-100m run
-back ext.
-wall angel
– 10 pulls on rower *form focus!!!!!

Then

A. Double under- skill work 10-15 minutes
B. DL @ 70% 1RM 3 EMOM x 10
+
400 meter run x 4; rest 4 min