Did a whole day Monday but it was written on the whiteboard and I deleted my pic of it. Oooof.
Log Fun (work tech first for 8-10mins) Then do :
3x45s of the medley event rest 90s-2mins b/t sets
Simulated car DL 30s AMRAP rest 2 mins 4 sets (use weight you've practiced with)
Reverse hyper at 30% max backsquat 4x10
Leg Curls (facing down on bench for hamstring) with 2LB ankle weights 4x25
Bike for 15mins easy 45-55RPM get a good sweat but no crazy leg burn
Jumped in Booty Camp
Friday I did a 15 mins on bike, 15 on row, and walked for 25mins.