Strength:

A1) Single leg BB Glute bridge x 8-10 reps / side @2111
Rest :45
A2) Single leg KB Deadlift x 8-10 / side @30×1
Rest 2:00

x 4 sets

Conditioning:

15 KBS
15 box jump over
15-20 cal machine
15 burpee
15 wallball

Rest / walk 2 min