Warm up:
2 Rounds
Run 200
1 minute asian squat
10 air squat
10 lunges
10 cossack
Strength:
Back Squat
Start with 3 x 3 empty barbell squats
3s down
5 x 3 @80-85%
Rest 2 minutes between sets
Kb side lunges
3 x 12
Workout:
30 cal bike
15 Power cleans 135/95
20 cal bike
12 Power cleans
10 cal bike
9 Power cleans
Cool down:
2 min couch stretch each leg
90s pigeon pose each leg