Strength

Banded DL 8 x 1 40-50%

Conjugate

A1) Deficite DL 3 x 5 20-15-10 B1)  Banded KB swings (heavy) B2)  GHD *In between each round 15 Broad Jumps End with: 100 Stationary one leg good mornings with barbell

Endurance

5 Rds 12 elevated Ring Rows (feet on box or plates) 6 Burpee Box Jumps (20/24) 200 M Sprint (stop sign & back)