Warmup, then:
Two sets of:
Hip Extensions on ghd (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Take 2 minutes to draw out your footwork
And then . . .
Three sets of:
Jerk Balance x 3 reps
*This is for techinique work. No need to load up heavy, just focus on proper footwork as well as body position
B.
Every :90 sec, for 12 minutes, complete (10 sets):
Behind the neck jerk x2
*Keep the load light and work on proper drive and landing position
use blocks if possible
C.
Every 5 minutes, for 25 minutes, complete:
400 Meter Run
Pull-Ups x 15
D. (Time permitting)
Four sets of:
Single Arm Deadlift x 6 reps per side
Rest 60 seconds
Single Arm DB Row x 6-8 reps per side
Rest 60 seconds