Warm Up
Jump Rope 2 min
3×10
GHD sit ups
Back extensions
Reverse Hypers
Strength
Deadlift
5-5-3-2 warm up
1×5 work set
Conditioning
Run 400m
rest 4 minutes
Run 400m
Rest 2 minutes
Run 200m
Stretch
Hamstrings 2 min/leg
Calves 2 min/leg
Childs Pose 2min(on your knees, try to touch your forehead to the ground, arms stretched out in front of you)
