General Period

1.1. Squat + Jump: 3 Series of 5 Rep. (85%) and a pause of 3 minutes between series​.

1.2. Twins + Jump Pogos: 3 Series of 5 Rep. (85%) and a pause of 3 minutes between series​.

1.3. Hip Thrust + Jump long: 3 Series of 5 Rep. (85%) and a pause of 3 minutes between series​.

1.4. Work with landmine: 3 Series of 6 Rep. (75%) and a pause of 2 minutes between series​.

Special Period

2.1. Bulgarian Squat + Bulgarian Jump: 3 Series of 6 Rep. (65%) and a pause of 3 minutes between series​.

2.2. Single Leg Hip Thrust +with jump: 3 Series of 6 Rep. (55%) and a pause of 3 minutes between series​.

2.3. Kettlebel Swing + jump: 3 Series of 6 Rep. (30%) and a pause of 3 minutes between series​.

2.4. 2nd stroke of scissors power + Scissors in Landmine : 3 Series of 6 Rep. (65%) and a pause of 3 minutes between series​.

2.5. Jumps to the fences: assorted​