A: Warm Up
3 sets
10 Dumbbell Strict Press
10 PVC pipe passthroughs
10 GHD Sit Ups or Reverse Hyper
B1: Strength
3 x 5 Deadlift
3 x 10 Lunges
B2: Agility
Cone Drills
C: Met Con
Complete 5 rounds
10 Front Squats
200 Meter Run or 250 Meter Row
