“””A:
3 sets of:
Run 200M
Pass Throughts x 10
Russian baby makes x 5

B:
Back Squat
*Set 1 – 9 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 3 rep @ 80%
Rest 2-3 minutes

+

Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 80%

C:
3 sets of:
Run 400M
Pull-Ups x 10 reps

D:
2 sets,of:
Hamstring streach 30/30s
Calf Stretch 30/30s
Couch Stretch 30/30s”