WARM UP
jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges
Seated Back Squat
seated back squat from rack - use bench as seat. 3rds x 5reps at a moderate weight - alternate with seated box jumps
Partner chipper - for time - 200m run (together), spilt evenly - 100 pull ups, 200m run 100 hrpu, 200m run 100 air squat, 200m run 100 box jumps 200m run
roll out leg, stretch with bands
