3 Big laps then 3 position lunge, Iron Cross, Scorpion, Couch stretch, Butterfly and Pigeon, Shoulder mob with the bands, PVC pass thru's
2.) Goat Work
Pick 2 things to work on.
This is a designed rest day so no BARBELL work unless you missed some days early in the week.
3.) 10x 200m Run every 2 minutes