So the consensus after day 2 for 30% of the team was that it got out heart rate up, but could have been harder. So after today's workout, I am going to revise Day 4's hurricanes. We focused all on lower body today and I made sure to solely focus on glutes and hamstrings. I need glute activation work and I substituted supermans for reverse lunges for this reason. There are several things I need iron out prior to getting back into strength training that became apparent heading into the meet, I will start these corrections now, here is how the day went:
Day 3- Lower
Warm-up #1
Box Jumps 20
Glute ham raise 4x12
Goblet Squats 3x20
Single Leg DB RDL 4x12
Hip Pull-throughs 3x12
reverse lunges 4x20
Plank Holds on GHR 2 rounds
 - 10 seconds hold 5 seconds rest = 1 rep, 10 reps = 1 round