GROUP WARMUP
2 sets of: 
:30 bike 
5 tempo plate squats 
5 overhead plate stretch 
:10 frog stretch 
10 glute bridge 

LEG STRENGTH
Back squat 
Work up to a heavy 1 rep close or at max
then do
20 reps @ 55%

UNILATERAL LEG & GLUTE WORK
Circuit 1: 
3 sets – 
8 Dumbbell renegade row  www.youtube.com/watch?v=aWqRpGX5rLk
: 20 each side Kettlebell dual front rack split squat isometric hold 
10 Dumbbell glute bridge  
5 each side side plank rotations www.youtube.com/watch?v=RXlHKL_NEN8

AIR RUNNER TRAINING
2 sets – 
2:00 run @ 75% (row can be subbed of air runner)
Rest 4:00 b/t sets