4-14

Crossfit
20 roman chair back ext
20 roman chair situps
4x 30 sec wall sits
as many rounds as possible in 20 mins

Fitness:
50 weighted lunges
2x 40 wall sits
3 lower body lifts
cardio when done

Athlete
50 lunges
50 air squats
3x 8 front squats
3x 8 leg extensions
3x 5 hamstring curl
speed ladder
plyo box 20 jumps at each height