Run

4 sets
5 min run @ moderate pace
rest 2 min
10 x ~50m hillsprint @ 85%
rest 2 min

Lower body strength (eccentric focus)

3 sets:
4-6 BB FS @ 70X1 (same weight/reps as last week)
rest 2-3 min

Lower body strength (eccentric focus)

3 sets
4-6 BB rom. DL @ 70X1 (same weight/reps as last week)
rest 2-3 min

Upper body strength (eccentric focus)

3 sets
4-6 strict HSPU @ 70X1 or 4-6 negatives with 7s ecc. (same ROM as last week)
rest 2-3 min

Accessories

3 sets
10-20sec. L-sit
30sec. double KB/DB Front rack carry/marching
6-15 knee supp. single arm rows (each side)
rest 1-2min between sets