600m run

8x 20s work/10s rest
hs hold
cossack squats

plank variations
banded knees hip hinge

5 high knees jumps

Basic Strength
Front Squat (1×3)
Front squat 1×3
15min to find a heavy set of 3 front squats @(40X0)

3 giant sets
12 back squats @70% of A
4 lunges @70% of A (2 each side)
3 max height vertical jumps from squat

1x max rep sandbag squat ahap