Strength ConditioningSumo deadlift

5 sets
5 Sumo deadlifts @ heavy
5 Jump squats 30%

Rest 3 minutes between sets
MetCon
27-21-18-15-12-9

Wallballs 20/14
Chest to bar pull-ups
Power ConditioningPower conditioning

8 rounds
10 Hard strokes on Rower @ 10 damper
5 x ( 1 HAP Wallball 30/20lbs + high box jump)
2mins rest
Accessory6 x 20 banded hamstring curls