Dynamic warmup (10 min)
Lower Body - 60-90 sec rest/set
Back Squat + Tuck Jump - 4x10; 5 tuck jumps/set
BB Lunges - 4x10; perform 10 reps on first leg before moving to other
DB RDL - 3x10
Leg Extension - 3x12
Hamstring Curl - 3x12
Sled Push - 4x100m sled push; 2-3 45# plates on sled
Cardio
Row - 5x500m row; 1:1 work/rest (i.e. 2 min row= 2 min rest)
Static stretch (10-20 min)