Monday the 14th

Warm up 400m jog
Stretch the Hip Flexors 1 min per leg
Forward leg kicks 20 per leg
Walking quad stretch 20 per leg
Downward dog with calf stretch 10 reps
Lunge stretch 10 per leg
Squat stretch 10 reps(deep squat rock back and forth pushing elbows out on knees)

Comp warm up-repeat 3x
If at Station #6
6 starts
1 hoist simulator
Stairs 1 flight up and down x5
1 keiser
run 100m backwards

If somewhere else
Step ups 15 each side with vest and dumb bell 45lb
Snatches 12 alternating Arms
Ball slams 12
30 sec backwards run on treadmill 6/7
repeat 3x

repeat this warm up everyday even if its a off day. write this down if you need to

Back Squats
Work up to a 1 Rep Max
drop 10% and do a triple

midcourse circuit 4 times 2 red and 2 blue
20 kettlebell swings
keiser
cones

Tabata
20sec work 10 sec rest x 8 for each exercise

Dummy drags
Prowler with 90lbs
airdyne sprints
kettlebell swings

done