Warm-up:

5 x 30sec handstand hold/30sec rest

Mobility:

Lax ball glute roll out

Skill:

10min to work on max height PVC hurdle hop  (only one step allowed)

Strength:

Deadlift 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70%

In remaining time, athlete choice skill work (ropes, MU, HSPU, etc….)