Day 1
Part A - 4 rounds
Split squat holds - weighted - (30sec) each leg
Single Leg Dead Lift - weighted - 10 each leg
Bench Press - dumbelles - 15 reps
Banded high knees - 30 sec
Plank 30 sec

Part B - 4 rounds
Band monster walk - 15 each leg
Sprinter hip thrust - 12 each leg
Bent over rows - weighted - 12
Kneelinig wood chops - 15 each side

Part C - 2 rounds
1 km sprint on treadmill as fast as possible

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.