Warm Up
2 rounds
10 forward leg swings /side
10 side leg swings
Forward hip circles 10 /side (5 anti, 5 clockwise)
Side hip circles 10 /side (5 anti, 5 clockwise)
Accessory
3 rounds
30 sec goblet squat hold (light)
30 sec bar on knees, plate for heels, ankle stretch
Rest 10-20sec
Strength
A. Back Squat Clusters
3 x 2.2.1
Rest 30 sec btw reps - Rest 2 min btw sets
Conditioning
20 min
Run 800m or Row 800m
Rest 1:1