8 Deadlift plus Shrug, trap bar is preferred
3 Broad Jump
8 Band "Y"s
Volume is the name of the game on the deadlift, a trap bar is preferred, straps are ok, stay explosive on these but they don’t have to be super light speed reps,use around 70% depending on how they feel today.
10 KB High Pull to Squat
10 Band Curls
10 Band Press Downs
More volume, working that athleticism and coordination on the kb squat, each rep is taken from the ground, and sneaking a little arm work in there in between sets!
:20 Max Cal Bike
Intervals, seriously go for broke on those 20 second sprints, you should need all of that rest time to recover.