Seal Jacks 1 set x 20 reps
Knee tuck jumps with rebound 4×5
High Bar Squat 3×3 @85% @85KG
Front load bulgarian split squats 4×14 @20KG

4 Rounds Of:
30Sec KB Farmer Carry @28KG KBs
20 Kettle Bell Goblet Squats @20KG
20 Suitcase Deadlifts @20KG/arm

5×3 Quarter Squats @110,110,120,130,140KG