A)Sumo Deadlift 10-12 x3 sets @60% 1st, 65% 2nd set, 70% for last set.
rest 2 min between sets
B1) Glute Bridges 8 hold for 30 sec
rest 30 sec
B2)Med ball hamstring curls 8-10 x3
rest 60 sec
Rest 2 min before doing the amrap
8 min amrap (as many reps as possible)
15 wall ball
10 Kb swings
Record how much weight you do on the lifts and how many reps you complete in the amrap.
Rest at least an hour before sprinting
10 x 200m w/ 2 min rest between