Plus 4 x 5 reps of back squat moving up to 5 rep max. Warm up with 10 reps of barbell

3 rounds # 25 weight plate on each : from ground to curl to press x 10 weight plate seated shoulder press x 10 weight plate reverse...

Dynamic Warm Up (skips, hops, carioca, knee to chest, mummy walk, inch worm, side lunge) 3 rounds 10 x lateral bounds 10 split...

dynamic warm up for 8 min > skips, hops, shuffle, etc... 12 min AMRAP run 200 while partner does 8 x DB squat thrust, DB Dead Lift , ...

15 reps each: Bent over rows DB #35 Candlesticks on bench (core) Hollow Rocks (core) Back Extensions on Bosu Sand Bag power cleans Run 400

Carrolton GA 11/6/20

2 mile easy run by .25 easy 65%, .25 a little faster 70% , .25 faster 75% .25 fast 80% x 2 rounds =2 mi 3 miles by: start at the mid...

Sunday mornings a group meets at the GHS track for an easy run or cross training and run. Many of the area high school XC runners...

5 min easy run 3 rounds   7 reps bench press   5 each leg TRX back lunge to straight arm hold w small jump  TRX hamstring - hip bridges...