Warm Up
Carry 400 meters (backpack with books will be great!)
15 x Plate Squats
15 x Good Mornings
Dynamic hamstring activation
Strength
Deadlifts (30 minutes)
30 x PVC review from the top position
20 x Barbell from the top
Weighted Barbell Waves x 3 on triples
If using KB/DB – Do sets of 7 reps with a tempo of 2 going up and down
FOCUS!! Neutral neck and hamstring activation. Don’t get lazy and use your back
30 minutes
WOD
For time
200 meter Sprint
Then
50 Double Unders
40 Squats
30 Double Unders
20 Squats
10 Double Unders
Cool Down
Elevate feet and hydrate