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Extended Dynamic Warm-up, then
Sandbag squats to, “Bring Sally Up.” https://www.youtube.com/watch?v=41N6bKO-NVI Go down when the song says go down, up when it says come up. Hold position in between. 70# sandbag
3 sets of 3 back squats – superset with dips (10). When done with the three sets, 800m run, then:
3 sets of 3 front squats – superset with behind the head DB triceps extensions (max reps). When done with the three sets, complete an 800m run.
21-18-15-12-9 reps for time of
DB skull crushers