WOD Di

Warm-up
600m run
alap 3
dead hang

20 high box jumps
3x
10m high knees march
10m reactive jumps
10m straight legs skip
10m heels raise skip
10m running cycle skip

Sprint Work
5x steigerungslauf 60/70/80/90/100%

3x 20m sprunglauf

Basic Strength
Deadlift (1×5)
2×15
2×10
2×5
*all sets unbroken and touch and go
*goal is to increase weight each set