Dynamic warmup (10 min)
Lower Body- 60-90 sec rest between sets
Front Squat + Tuck Jump - 5x6 + 5 tuck jumps/set
BB RDL - 4x10
KB Walking Lunge - 2x20 each leg; use 20-24kg KB's
Reverse Hyperextension - 3x15
Leg Extension - 3x12
Glute Bridge - 4x10
Broad Jump - 3x8
MetCon
Row - 2x1000m; 1 min break between sets