GROUP WARMUP
2 sets –
5 plate squats -> sandbag squats
10 walking lunges
5 frog pumps
:10 frog stretch

SQUAT STAMINA/DROP SETS
Back Squat
1 set of:
5 @60%
10 @50%
15 @35%

HAMSTRING AND GLUTE BALANCE
3 sets –
5 each leg single arm kettlebell drop lunge https://www.youtube.com/watch?v=X7Mpoxezz4c
5 Hamstring slides

AIR RUNNER OUTPUT
2 sets –
1:00 @ 60%
:40 @75%
:20 @90%
*rest 2 minutes between sets