WARM-UP: https://www.youtube.com/watch?v=6ASaJ8zSkpM 400m run (1:00 out/1:00 back) 1 Set of fence drills 3 rounds: 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats  20 front loaded lateral monster walks 15 Pelvic Raises (both, left, right) HOME GYM: 16:00 amrap 400m run (1:00 out/1:00 back) 8 Devils Press  12 Box Jumps *Devil press