Explosive / Reactive Strenght

3 sets of:
3x6s Split Squat overcoming isometric with towel (side 1)
Rest 30-60s
3x6s Split Squat overcoming isometric with towel (side 2)
Rest 30-60s
3-5 plyo Push ups (scale height or to drop Push Ups)
Rest 60-120s

Strength

4 sets of:
8 goblet Lateral Lunges / side
Rest 30-60s
6-10 single arm DB/KB rows with knee and hand support / side
Rest 60-90s

Accessories

3 sets of:
6-8 hamstring walk outs
15s RKC Plank
Rest 30s

Intervals

5 sets of:
8 Burpee over DB
12 single arm DB/KB Hang Clean and Jerks
8 T2B - sub with V-ups
40 DU´s
rest 3min between sets