Warm up


200m run

45” banded ankle mobilization each side

50ft monster walk with band around ankles

10 goblet squats with band around top of knees



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