Strength 

Super Set

Box Jump 3 x 10 (24" step down)

Back Squat 3 x 5 

Bound 20m

 

Gymnastics

Scap Pull up 5 x 10

Ring Row 5 x 10

Lateral Plank KTE 5 x 10 e/l

Hollow Rock 5 x 30

 

Conditioning

10 x 100m w. 100m walking recovery