Buy In: Turf work 20 meters- Walking RDL's, Walking lunges, walking spiderman lunges, walking pigeon.
Mobility: 1 minute each- Couch stretch right, couch stretch left, olympic wall squat, frog, pvc hip flexor smash.
Complete 2 reps Front Squat on the minute for 8 minutes at 80+%
then in 12 minutes complete as many rounds as possible of:
Baseline to Baseline Shuttle run (down and back)
10 Push Ups. Make 'em purty.
30 Double Unders