A) Sumo Deadlift 8 reps x5 70%, 75%, 80%, 85%, 85%. Rest 3 min between sets
Make sure your form is perfect. Knees out, toes pointed out just a little bit, make sure your body is be hide the bar, and squeeze your glutes all the way up!
B1) Glute Bridges 8 hold for 45 sec
B2)Med ball hamstring curls 8-10, Rest 60 sec x5
C) Plank 60 sec, Rest 60 sec x5
12 min amrap
15 wall ball
record your reps for amrap
8 x 200m w/ 90 sec rest
Record your times
This week the 200s you'll have shorter rest then before. Make sure you stick to the 90 sec rest period between sprints. Bring a friends or a siblings to time you if you think that will help.