Monday
Warm up (10)
3rounds
20m high knees
20m Butt kickers
10 cat cows
10 lunges w/ twist
8 shuttle sprints/ 200m run
Strength
Back squat
1×5@60%
1×3@75%
1×5@65%
1×3@80%
15Min EMOM
Minute 1) 10 over head squats (95/65)
Minute 2) 100m sprint
Minute 3) 9 Chest to bar pull ups