A. strength
4 sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Romanian Deadlift x 6 reps @ 4011
immediately followed by…

Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B. conditioning
For time:
1000 Meter Row
50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs with DBs

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