Warm-up
Dynamic Warm-up
3 min
Jump ropes (work on Dubs) (max reps for the 3 mins)
-2min Rest-
Work out
Strength:
4 rounds
Deadlifts * 10 reps
Single Leg RDL * 8 each
-2min Rest-
Workouts
3 Rounds
400 M Run
15 OH Squats ( use 15lb Bars and have them work on form)
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