mobility:

A) DB Squat Press Out

12# KB, 12 Reps, 5 Second Pause At Bottom, 4 Sets, 90 Second Rest

B) Box Jump

27″, 3 Reps, Do These As Super Sets With Squat Press Out

A. Back squat x2 reps 70% x 5 sets (161lb) – first rep is @ 35×1, second rep is normal
+
** rest = work for all
800m run
200m row
+
600m run
400m row
+
400m run
600m row
+
200m run
800m row
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