Warm up:
Run 400
2 Rounds:
1 Min Deep squat
10 Goblet Squat
10 Lunges with KB
10 Cossack with KB
5 Inchworm with push up
Strength:
Back Squat
5 x 5 Increase 5-10 lbs from last week
Single leg Calf raises with KB
3 sets till failure
12 Min Amrap
Run 200
15 Swings
10 Pull ups
Cool down:
1 min couch stretch ea.
1 min pigeon stretch ea.
1 min child’s pose
10 Slow cat-cow