Warm Up
2 rounds
1,5 min cardio machine
50 single unders
6 lunge elbow strech
10+10 single leg RDL
5 inch worm with push ups
5+5 lateral box step up
5 burpees
5 box jump, step down

Gymnastics
Every 2 min for 10 minutes (5 sets)
30-50 double unders
8 bbjo (step down and make u-turn)

rest few minutes and get ready

Strenght Training
8-6-4-8-6-4
Sumo Deadlifts
perform 3 seated box jumps right after deadlift set. Very Sharp JUMP to 50/60cm.
rest 2-3 min

8-6-4-8-6-4
Bench Press
perform 6+6 single arm KB Thruster right after 16/24kg
rest 2-3 min

Cool down
2-3 min light cardio
1+1 min couch strech
1+1 min tricep strech
1+1 min piriformis strech