Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– back ext
– wall squat
– wall angels
– double under practice

Then

Fitness –
5 rounds
400m run
25 air squats

Performance-
5 rounds
400m run
50 air squats




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