Warmup
Foot drills
5 lengths of each
Then 3 rds
Jog to in place 30 seconds
30 seconds of shoulder taps
30 seconds of pvc btn strict press
30 second test
Strength
8×4 strict press
Super set with
10-12 bent over lateral raises
Run 300m
7 thrusters
Run 600m
14 thrusters
Run 900m
21 thrusters
Run 600 m
14 thrusters
Run 300 m
7 thrusters