Warm Up
2 rounds
2 min cardio
8/8 single leg RDL
8/8 air squat + squat jumps
:30 side plank R/L
then some hamstring/ankle mobility and start prep for strenght

Strenght
5 sets
5 deadlifts, building in weights + 5 box jump, step down
rest 1.5-2.5 min bwn sets

Intervals
3 sets 2 min on / 2 min off
Cardio machine x 45 seconds (keep mod/fast pace)
KB swings x 12-15 reps
Max reps x wall ball in remaining time
alt time full round with partner