Warm-up:

2×5 Wall Squat, 5sec hold at bottom

2×5 Goblet Squat, 5sec hold at bottom, light weight

2×10 Frog Leaps

Strength:

1) 5×3 Back Squat, work up to a heavy 3rep

2) 3×10 Bulgarian Split Squat, start light work up, Right Leg 10 reps then Left 10 reps

Warm-up with 2×3 on Back Squat

Warm-up with 1×5 on Split Squats

Conditioning:

4 Rounds

20 Kettle Bell Swings

1:00min KB Hold

200m Run

Bulgarian Split Squats