Warm up as normal. Include 3 rounds 15 air squats and 7 Push ups. Do this after joint mobility.
Part 1
Back Squat
5-5-5-5-5
Keep the weight to 70%. The Idea here is to move the weight fast. Ensure weight your stays back on the heels with a tall chest.
Part 2
Run 0.5 mi or bike 1.5 mi
21 burpees
21 deadlifts
Run 0.25 mi or bike 0.75 mi
15 burpees
15 deadlifts
run 0.12 mi or bike 0.36 mi
9 burpees
9 deadlifts
Use 75-135# for deadlifts. Practice it and warm with the lift.
If time permits Tabata core, choose work/rest times and have at 'er. Stretch shoulder, hams, bum
