Rylanor W7D1

Warm Up - 21-15-9 Wall Ball + Burpee Over Ball + 1:00 Handstand Hold

A) Front Squat 4x10

B) RDL + Single Leg Box Jump/ea 4x 8+12

C) Leg Extension + Calf Raise 3x 12 + 25

Conditioning: Running / Rest intervals should be 1:30, 2:30, 5min Respectively

4x 800m, 2x 1200, 1x 1600