Warm up
3 rounds
100m Run
5 Down Dog to Seal Stretch
6 Air Squats
7 Empty Bar Press

Strength *Be sure to warm to your 70 percent and practice your decents with an empty bar
Tempo Back Squat 5×2 (5 sets of 2)
5 seconds on the way down 3 second pause at the bottom, drive back up 70%

50-35-20 Sit Ups
20-15-10 S2OH 155/105 (shoulder to overhead)