A. Weighted ghd hip extensions, 8 reps x 4; rest 1:30
15#.
B. Weighted Russian twist, 14 alt x 3, rest 1 min
12#
+
10 deadlift 105#
10 box jumps
Run 400m
rest 2 min x 3
Round 1: 3:01.5
Round 2: 2:50.2
Round 3: 2:44.8
+
Three way banded hamstring stretch
Banded glute bridge , 10 x 3
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