Friday

A.

3-4 sets:

6 rear foot elevated split squats + 6 dynamic rear foot elevated split squats left foot

rest 60s

6 rear foot elevated split squats + 6 dynamic rear foot elevated split squats right foot

rest 2 mins

B.

3 sets, one set every 5 minutes, each set for time:
400m run
30 Back Squats (135/95)