warmup
build in
clampshell holds
banded side walks
anything for glute activation
A. Strength
3 sets of:
Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6seconds decent and 2 sec in bottom
Rest 2-3 minutes
B.
For time:
1200 Meter Run
30 meter Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
30 meter Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run