complete for quality: 3 x 5 box jumps (building throughout the sets to a tough final set) 3 x 6 max distance broad jumps 3 x 6 lateral broad jumps Do not rush through this - rest between each exercise and set for adequate sets also important to complete these exercises to best ability and control landings!

Back Squat

4 x 12

RDL

3 rounds for quality of: 25 ATG Reverse step ups 25 tibialis raises 40 m sled drag @modarate weight rest 2 minutes between rounds

3 rounds for time: 20m sled push @heavy 20 wall balls 400m run

Bench Press

Lat Pulldown

Weighted Push Up

3 rounds for quality of: 12 medicine ball slams 10 explosive push ups 12 single arm DB snatch rest 2 minutes

15 minute AMRAP of: 20m sled pull @heavy 250m ski erg sprint 20 push ups

Run

@ 30:00

accumulate: 100 banded bicep curls 100 banded triceps pushdowns portion these how you want! HELLO ARMS!

Front Squat

Push Press

15 minute Amrap: 8 deadlifts @70% 1rm 30m sandbag carry 10 burpee broad jumps 30m farmers carry

3 rounds for quality of: 12 - 15 1-arm DB row 12 DB split squat 40m single arm KB carry (each arm focusing on keeping as straight as possible)

COMPLETE: 1km run 1km ski 1km run

complete 3 rounds for quality: 8 x hip airplanes 12 x hanging leg raises/knee raises 30 second side plank - each side