Strength

10 mins
Warm up:
2 x 5 wall squats
2 x 5 dislocates
10 x mtn climbers
10 x goblet squats
40m straight leg march

40 mins
MCB: Back Squat
2 x 10
2 x 5
4 x 2
2 x 1
In rest 5 x Box jump increasing height + 10 dips

Finisher:
6-1 russian twist
KTE
2 x TGU

Recovery/ Cooldown:
5 minutes continuous easy movement
Hamstring trigger point
Glute trigger point
Thoracic roller