Warmup:

• Short Sprints, jog (active recovery)
• Air Squat and Jump Squats drills 

Workout: (combinations of) -->

• 60 metres Farmer's walk carrying a breeze block* (two arms)
• 3 sets of 10 x Concrete block deadlift, squat clean and press.
• Assorted Tree Pull-Ups, Knee to Elbows, Rope Climbing
• Box Jumps - Bin Jumps
• Balance walking on beams
• Precision Jumps
• 30 metre Bear crawl
• 30 metre Crab walk