A) Strength

Box step down
6-8 reps @40×0
Rest :45 / leg
X 4 sets

B) Intervals

36 DU
12 Pistol squat / weighted reverse lunge
8 Pull up / 8 Bent over row
Rest :30 –
X 8 sets

C) Core

4 sets:

12-15 DB / KB side bends
12-15 reverse crunch hip lift
12-15 weighted sit ups