Warmup:
Landing Training
5 x Vertical jump & soft landing
5 x Broad jump and soft landing
4 x 1 Leg Vertical jump and soft landing
3 x 1 Leg broad jump and soft landing
*Rest 1-2 min between sets
Workout:
10 Rounds
10 Sandbag overhead strict press
50yd Sandbag bear hug carry
Accessory:
25-20-15-10-5
Burpees over sandbag
Hanging knee raise
and then