Ballistic warmup
100 body weight back squats - scale to suit
working with a parnter you complete the squats in blocks of 5, alternating after 5 reps
with a beeper set at 2 min intervals, when it beeps perform 10 burpees GS
continue this protocol till you reach 50 squats - perform a 1 mile run
then continue with the squats/burpees till you complete a further 50 back squats
= burnt legs
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