Run 200m
Then 10-8-6-4-2
Walking Lunges (total, not per side)
Light KB Goblet Squat
Then Run 200m


Smash/Roll Adductors with Foam Roller – 90 sec per side
3 Position Adductor/Hamstring Activation – 5-10 reps per position
-Heels elevated
-Flat feet
-Toes elevated
3 Position Lower Body Band Stretch


Review the Mechanics of the Single Leg Deadlif. Use a light KB.
Review of the following explosive movements:
– Kneeling Jumps
– Tuck Jumps
– Barbell Glute Bridge


Odd – 6 Single Leg Deadlift/leg
Even –
P – 6-8 Kneeling jumps – holding a light slamball if possible
L – 8-10 Tuck jumps – emphasis on height and not necessarily a fast turnover rate between reps
F – 10 Barbell glute hip bridges with moderately loaded weight, focus on fast hip drive to top position
No weight specifics for deadlifts but weight should be manageable to perform all 6 on one side without breaking up reps or without form breaking down


13 min AMRAP
6 Hang Squat Cleans
12 Toes to Bar
8 Dips
P – 165/115, Toes to bar, Ring Dips
L – 135/95, Knees to elbow, Matador Dips
F – 95/65, Hanging knee raises, Box Dips


3 sets, not for time
10-15 Back Extensions
5-8 Ring Rows at tempo of 3030 (3 second descent, 0 pause at the bottom, 3 second ascent, 0 sec pause before going into next rep)
Apple Harvest Day 5k prep
Run 800m, rest 1-2 min, Run 400m