Part 1 (15 minutes)

Deadlift 5 reps @ 65% of your 1 rep max
Deadlift 5 reps @ 70% of your 1 rep max
Dead lift 10+ reps @ 75% of your 1 rep max

Part 2 (5 minutes)

Glute ham raises

10 – 10 – 10

Part 3 (15 minutes)

10 Box Jumps
400m Run

(A) 30/24
(I) 24/20
(B) 20/16