Warm-up:

200m Run

Strength:

Front Squat 5×3 @ 80%

Warm-up with 2-3 sets of 2-3 reps first

Conditioning:

10x100m Sprint

Rest will be the walk back to the starting line

Start slow and follow the progression

Rounds 1-3: Warm-up, 70%-80% effort

Rounds 4-7: Working sets, 85%-100% effort

Rounds 8-10: Cool down, 50%-60% effort

If the weather turns 10x150m Row 1:00min rest after each effort or one person resting one person working.

Philip, approving the run with 2 thumbs up!