Warm up
Samson Stretch down and back
Inch worms down and back
Burpee Broad Jumps Down and back
20 Cal Bike

Strength
Push Press 5-5-3-3-3-2-1 75%-80%-85%-90 %

18-12-10
Ring Dip
Pistols (18 each leg, 12 each leg, 10 each leg)
sit ups
200m Run TO START AND Between Each Set AND At The End