May 5 Workout

Warmup

2 rounds:

Lateral lunges, 6 reps/side

Barbell bent-over row @ 33 lbs, 10 reps

Side-plank, :20 per side

Strength

Front squats = 90 lbs

70%

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

Performance

3 sets:

12 rear-rack weighted walking lunges @ 63 lbs

Rest :30

20 weighted situps @ 25 lbs

Rest 1:00

Every :30 for 8 min sprint 50m - 100m