3rd day

-dynamic warm-up:

-single leg extensions: 3 sets of 15 reps “rest 1 min”

-banded barbell rdl: 4 sets of 15 reps [30kg] “rest 1 min”

-explosive calf raises: 3 sets of 20 reps “rest 30 sec”

-sled push: 100kg [back & forth]

-box jumps: 5 sets of 6 reps “rest 30 sec”

-abs machine: 3 sets of 20 reps “rest 40 sec”

-cardio: treadmill [speed 6, incline 4] for 10 min