W1/D4

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Conditioning Alternating movements each minute have your stations set up before beginning. REPEAT 4x's Min 1: Sled drag backwards 50 yard and sled push back Min 2: Row 13 calories Min 3: 20 KB swings Min 4: 12 Burpees Min 5: 15 GHD sit-up Weightlifting 1a. Front squat 3x6 1b. Broad jumps 3x8 Rest: 90 seconds 2a. Glute Ham raise 3x10 2b. Bulgarian split squat (no weight) 3x15 each leg Rest: 60 seconds