Warm-up:

*General, row+bike
*Perfect stretches
*Banded walk (glute ham)

A)
10 x 15m Sled push (weight by your own choise)

B)
4 x 10 Alternating frwd lunge w barbell (60kg)

C)
4 x 10 Cyclist squat (barbell 60kg)

D)
4 x 12 Calf raise (barbell 40kg)

E)
Core workout