Friday

Box Jump for Height
Suitcase Carry x5

3 sets:
AFAP
10 Burpee Box Jump
Rest 90 sec

Thursday

Strength

Cl pull x3
Medball Twists x20

Conditioning

5 min Easy Row/AD
then:
3 sets:
1 min Jump Rope
1 min rest
1 min Burpees
1 min rest

Wednesday

Strength

Broad jump x3
Waiter’s Carry x5

Conditioning

7 sets:
5 pushups
8 BB rows
rest 45 sec

Tuesday

Strength

Power Clean x2
Press x3

Conditioning

4 sets:
3 Bear Complex
200m Sprint
Rest 3