Strength:

1. 1 Step box jump: 5 x 5 for height
2. Single leg broad jump: 2 x 5 each leg
3. Reverse hyperextensions: 3 x 12-15
4. Barefoot walking lunge: 3 x 10-12 steps with Dumbbells

Endurance: Row

750 Meters for time

200 Meter rest walk between sets

x 4