WARM UP
jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility
Deadlifts
10 MINUTES on clock:
build to a moderate 2 rep
build to a moderate 2 rep
team sprint: 2 person, 20 min amap - row 250/200m 10 kb swing, 10 goblet squat, 1 rope climb [a1 completes the sprint then a2 goes and a1 rests]
100 sit ups - choice
