Warm-up:

2×5 Wall Squat

2×10 Squat

2×10 Burpee

Strength:

1) 5×3 Zercher Squat, go up from last week

2) 3×10 Jumping Good Mornings, go up from last week

Conditioning:

Kettle Bell Mountain: Kettle Bell Swing + Goblet Squat

5-10-15-20-15-10-5

Do 5 KB Swings then 5 Goblet squats, 10/10, 15/15 and so on.

Cool Down (if time):

400m Slow Run

30 Deck Squats