Warm Up
Run 3 minutes
Then
10 Accelerations
Dynamics
Strength
Working up to a tough triple today – should be 6 or 7 sets total
Alternate
KB/DB Deadlift with Tempo 4.1.4.1 and take it to 6 reps
6-7 Sets
In both cases
Find a partner and do 12 ham raises
WOD
AMRAP 10
12 Burpees
9 Squats
6 Push Ups
Cool Down
Walk 10 minutes
or
Stretch and Roll for 10 minutes