Fri. Dec 7

Sprinters:
 20 sec on/10 sec off x 6 of each exercise (light weight, fast reps)

DL with DB
Back Squats
Fly Pulls with Band
Alternating Lunges
Tricep Extensions


Non Sprinters:

4 Rounds of:
5 Pull Ups
10 Back Squats (heavy)
15 SDHP (heavy)
20 HRPU + Supermans (10 of each)