1. Warm up
2. Strength training; five rounds of:
Back squat, 3 reps
Rest 60 s
Pull ups, 5 reps (at a challenging scaling e.g. band, strict, L-sit, weighted)
Rest 60 s
3. Speed training; ten rounds of:
Hill sprint, 100 m (max effort)
Push ups, max unbroken reps
Jog back recovery (slowly)
4. Recovery: mobility