BAM!

Warm up: a few build up sprints, take time to get legs loose.  Jump rope or stretch for a few minutes.
Then run 1 mile as fast as possible.  we have a few people that are sub 6, so bring it!  Lets set some records.

Str: High rep dead lift or dimmel deadlift:  3x10 with 45%-50% of your 1rm.



THEN: 3x8 reverse lunges with your front foot elevated.  8 reps per leg.  work up to 35lbs in each hand.
3x12 Glute Ham raise.

WOD:  Run 1 mile Time Trial again.