Strength

Warm up: 5 min
2 x 5 wall squats
10 x tuck jumps
10 x squat jumps
10 x inch worms

MCB:
Front Squat + 5 Broadjump
2 x 10
2 x 5
4 x 2
2 x 1
In rest work up to heavy ring dip, then complete 5×3

Finisher:
Jones town sprint

Recovery/ Cooldown:
5 minutes continuous easy mov
2 mins posterior chain stretch
hamstring trigger point
glute trigger point
1 min thoracic roller