Conventional Deadlift- 6X2@85-90% or 4X8@RPE7.

*16 min cap.

Complete 3X10 on each. Rest 1 min after set.

C1:

Single Leg Deadlift (35/25) RL=1

Pause Lying Banded Hamstring Curl

C2:

Pause MB Hip Ext. RL=1

Pause MB Hip Abduction RL=1

C3: For time: 21-15-9.

Split Leg Lunge Jump RL=1

Jump Rope (X10)

Bike or Row (cals)