Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-Good mornings
-Push ups
-TGU 1/side
-double under practice

Then

A. DL, 5.4.3.2.1; rest 2 – 3 min
B. CG Bench, 5.4.3.2.1; rets 2 min
+
800 meter run TT

20130927-174852.jpg