Warm-up: 200m Run then 3rds of:
10 Shoulder Taps
10 Glute Bridge with single leg kick out
10 Deadbug
Strength:
3 sets
1a) Barbell Front Rack Alternating Reverse Lunges @2011 x 12 reps
1b) 2 Wall Walk + 30sec Nose to Wall Handstand Hold
Conditioning:
500m Row then 3rds of:
30 Russian Kettlebell Swings 53/35
15 Box Jump Overs 24/20
5 Deck Squats with kettlebell
Finish:
3 sets
Single Leg Calf Raises @3030 x 10-15 reps each