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Warmup:
A: 30m 1-leg hops each side x 2
B1: 30m accelerating sprints x 4, walk back
B2: 30m backwards sprints x 4, walk back
C: 5 medball toss + explosive pushup to partner x 3

Workout:
A1: Deadlift: 2, 2, 2, 1, 1; 10 seconds
A2: 15 Burpees, lateral + 180 for speed x 5; 4 min
B: Ski Erg or Row: 4 min @ NLI pace x 3; 2 min rest
C: 15 unbroken HKTE x 5; 45 second rest (work on kips)