Prep
3x
20 Double unders
10 Pistols
10 Scapular push ups
Strength
Floor press
3x5
Conditioning
Run 800m
21 Deadlift 225/155
21 HSPU
Run 400m
15 Deadlift 225/155
15 HSPU
Run 200m
9 Deadlift 225/155
9 HSPU
Recovery
Hamstring smash with lacross ball
Hamstring stretch with band
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