Strength
A1 – Back squat
– 3 x 5


A2 – Broad jumps
– 3 x 3 attempts for longest distance

*Take 3 sets of 3 attempts to jump as far/long as you can.
These are controlled jumps. Once to land, mark your distance, walk back to where you first jumped from, and repeat.


Workout
4 RFT
40 Double unders
20 Lunges, total steps*

*Alternate stepping forward/backwards each round

Mobility
Foam roll quads – 2 x 1 min/leg
Foam roll calves – 2 x 1 min/side