Warm up
400m run

3 rds
5 strict pull UPS
10 burpees
15 air squats
30 sec. hold bottom of squat

Backsquat (in smith machine 😦 ) ‘–down the stairs’
Work up to 50% of 1rm
20 reps rest 2 min between each set
15 reps
10 reps
5 reps

50 double unders or 800m run buyout -not for time

10 min Mobility – lax ball smash
– glutes
– hamstrings
– calves

AaNot for timd100