Warm up…
Run 1 mile
Mobilize hips x 5 min, hamstrings x 5 min, calves x 5 min
Row 1500 m with 100 m sprints 3x wherever you want.
A) run 200 m
Light Fran(45 lbs)
Run 200 m
Light Power Elizabeth(75 lbs)
Run 200 m
B) 3 x 25 ghdsu
C)Anderson squats
10 x 1 (all sets the same weight… Heavy! If your worried you won’t make all 10 then it’s probably heavy enough. And if you only make 8 because it’s so heavy, that’s WAYYYY better than not going heavy enough.)