Warm up

2 RNFT

200m run

45” banded ankle mobilization each side

50ft monster walk with band around ankles

10 goblet squats with band around top of knees

 

Strength

5x5 @ 90% of 5RM you hit last Friday

 

Dynamic Warm up outside

 

4x200 with 1’ rest

rest 4’

3x400 with 1’ rest

rest 4’

4x200 with 1’ rest

1x100 banded pull throughs