Warm Up:
Run or Row
3 Rounds
10 scorpions
10 mountain climbers
10 cossack squats
10 air squats
then
2 rounds
:30 couch stretch (r/l)
:30 straddle stretch
10 leg swings
Strength:
Back Squat
E3M15M
set 1- 4 @ 70%
set 2- 3 @ 80%
set 3- 2 @ 85%
set 4 & 5- 1 @ 90%
E2M8M
5 @ 70- 75%
Cash Out:
1 mile run for time