Strength.

Back squat. Heavy 5 rep. Increase weight from 21st Dec’16

Then.

3 x 8 box step up

Intervals.

3 x 2min ladder

Toes to bar
Kettlebell sumo deadlift high pull 32/24kg

3,3,6,6,9,9 add 3 reps each rd.

60sec rest after each ladder.