Ulkotreenit
Warm up
3 rounds
200m light run
10 lunge steps forward
10 lunge steps backwards
20 mountain climbers
10 dynamic squat strech

Strenght

Jumping air squat 3x30-50 reps
rest 2-3 min bwn set (make the last 10 reps burn your legs)
keep quality and "jumping power makes it harder so control it)

Accessory Work
3 rounds
15-25 american kb swings @16/24kg
8-12 kb/db snatches (R/L)
8-12 Reverse lunges (R/L) 1 kb/db or shoulder carry
rest 2-3 min

Cool down
200m light run
1:00 quad strech (R/L)
10 dynamic squat strech
1:00 pigeon pose (R/L)