Zone 1:
-Bulgarian split squat jumps x 6 (per leg)
-One leg pogo jumps x 8 (per leg)
-Rest 30s

Zone 2:
-Broadjumps 10m (as fast as possible)
-Rest 30s

Zone 3:
-Recovery AB/Row

Zone 4:
-Run 1min (easy pace)
-Run 1min (fast pace)
-Sprints 4 x 15s (incl 4-5%)
Rest between sprint sets

Zone 5:
-Seated squat jump x 6
-Explosive HR pushup x 6
-Rest 30s

-1 round
-work 5:15 / rest 0:30