Workout:

Strength

Warm up 10:00

Tempo for first 5:00min

Then: 30sec hard 30 sec easy for next 5:00

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH Walking Lunge

Then:

6x TGU (3 each side) +

30sec Mountain Climber

Two sets @ 25#, Two sets @ 35#, Two sets @ 45#

Rest 1-2 minutes between sets

Then:

15m Lunge w/KB and DBs 2 @ _____+

10x Split Jump

Six Rounds

Then:

10x 20sec “Rolling Sprint” (10sec work-up + 10sec All-out)

Full rest between each set