Workout:
Row 10 min @ easy pace
3x25 Squat
2x30m Lunge (15m forward, 15m backward, 1st 30m short stride, 2nd 30m long stride)
2x 20/40 Frog Hop (20 = work, 40 = real rest)
2x 20/40 Split Jump (20 = work, 40 = real rest)
Then:
3x10 (5 each side) Single-leg DL
One set each @ 25#, 35#, 44# KB (same side as support leg)
Then:
One set each @ 35#, 44#, 53# KB
Then:
10x KB Swing @ 53# +
2 minutes Step-up (20 sec Step-up, 10 sec Quick Step or Tuck Jump)
2 minutes rest
3 sets
5-minute intermission (includes last 2-minute rest period)
Then:
15x Accelerating Squat (Jump Squat) @ 75#, >50% of load is chain +
2 minutes Ski Erg 15/15 style, sprint/recover
2 minutes rest
3 sets
Then:
Cool down