C)

Strength:

Back Squat: Build to heavy 3 rep

Then

BR Forward Lunges: 3x 8/8

Conditioning:

Every 2mins for 10mins

20 Pistols

1 set ME T2B

D)

Skill Work:

4x

5 Knee to plate jumps (max height)

30 Russian Twists

Then

4x

10 Medball Deadbugs

6/6 Single Leg Box Jumps

Conditioning:

Every 2mins for 10mins:

200m Run

5 Box Jumps (36/30)

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