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