Warm up
Foot drills
5 down and back in square
5 minutes
Two rounds
Jog to corner and back
5 push ups
10 squats
15 straddle lifts
Emotm 10
1 thruster
Get comfortable for workout, get heavier than workout. Focus on tightness out of the hole.
Workout
Every 6 minutes for 30 minutes
Run
15 thrusters
15 v ups