Accessory Work
4 sets
10 back rack lunge walking steps, climb to heavy weight. Women start with 35kg and men with 50kg and add weight each set.
3 vertical jumps right after back lunges
rest 2-3 min bwn sets.

Cool down
3-5 min light cardio
1+1 min calf/achilles strech
1-2 min v-sit streching