Warm-up: 200m run then 3rds of: 10 OH KB Walking Lunge Steps 6 False Grip Ring Row 4 Push-up to Spiderman Strength: Back Squat 8@65%, 8@70%, 6@80%, 6@85% 3rds 6 OHS (75/55) 8 Box Jump (24/20) *step down only 10 Reverse Front Rack Lunge (75/55) 12 Pull-up Finish: 3 sets of 20 Banded Hamstring CurlsRead More