Active Recovery Day (First)

Cable Low Row 160*5*3
Slant Board Crunch *7*4

Dynamic Running Warm Up
Walking knee hugs + tilt
Backwards broad steps
Sideways *2
Heel kicks
Karaoke *2
PVC OH Squat *6
Dept Push Ups *6

Quarter Mile Sprints 1 @ 6.5-7.9mph 1 @ 7.0-7.5mph
Chin Ups *7*3 (last set 5+2)

Bar Cool Down
High Bar Sq+ OHP *6+6
OH Sq + Snatch Grip Push Jerks *6+6
Front Sq + Split Jerk *6+6