Check out this link for some awesome tips on setting and achieving your goals! http://www.purepharma.com/uk_en/news/goal_setting_tips/


Prep 
5 Min focused mobility 
5 min AMRAP
200m run 
10 Lunge complex 
10 Hollow Rock 

Strength 
Bench Press 
Find a max Hight box jump 

Conditioning 
3x5 Back Squat 
5 min in between sets to perform the following 
5 Box jumps at 75% of max height 
100m Sprint 

Recovery 
Walk 400m 
25 Banded air squats 
Foreword bend 2 min per side