MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 5 Good Mornings + 5 Back Squats + 5 Stiff-Legged Deadlifts 
Cash Out 400 meter run 
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats

SKILLS & SPECIFIC WARM UP
Pose Running Technique 
2 Rounds of: 100 mt Run + 3 DB Deadlift + 5 Burpees

CONDITIONING
“TUMILSON”
8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts #25/17.5
Time Cap 15 minutes