|MAKES SENSE TO ME!!|
Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM back squat.
Strength: Back squat - 10 sets x 1 reps @ 96% 1 RM
Work Capacity: Complete 5 rounds for time of:
20x DB thrusters (50#/30#)
40x double unders
Core: 3 rounds - 20x seated russian twist, 10x back extensions with a 2 second hold at the top.