10.14

3-5 minutes of workout prep
lateral kb squats x 10/side
seated wall angels x 15
Single leg kb RDL from hip to knee x 10/side
broad jump x 5

then

A1 BB front rack reverse lunge step x 5/sidex3
A2 DB bent over row x5/sidex3
A3 banded tricep ext. x 12 x 3
+
minute 1 = 100m sled sprint – weighted – 135/95
minute 2 = 20 sec. no push up burpee box jump, 24/20″
minute 3 = 20 sec. ab sprint @ 800/400 watts
minute 4-6 = 300m run
x24 minutes

Cool Down
pigeon pose x 60 sec. per leg
wall stretch x 60 sec. per leg
calve stretch x 60 sec. per leg