1000/800m row
then..,
10-1 lat mini band walk
20 Air squats
20 Glute bridge ups
10/10 Clam shells
walking lunges d/b
30 Jumping jacks
10 inch worm
2x
then..,
Unilateral strength
Every 2:30 x 5
B.S.S 8/8 (heavy) 50/35
20 Spanish squats
then..,
E3MOM x 6 (18min)
100m sprint
8 SA OHWL
8 SA OHWL
5 HSPU
100m sprint
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