August 16th

Warm-up 

800 m Run 

20 PVC Passthroughs 

20 PVC Figure 8’s

20 OH Squats 

20 OH Lunges

10 push-ups

10 Sprawls 

-2min Rest-

Strength 

4 Rounds 

Deadlifts *10 reps Tempo 2/0/2

Banded hamstring curls * 15 reps 

-2min Rest- 

Workout 

21-15-9

Over Head Squats 

Burpees

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