Warm-Up: 
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Bear Crawl x 25 m dopředu + 25 m dozadu
Single-Leg Jumps (your choice of type) x 10 per leg Floor press: 6 Rounds of 10-15 Reps Start at 80% of your BW and increase every new round Workout: Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (20-25Kg/10-17,5Kg)
20 Toes to Bar Postworkout: 3 Rounds of Reverse plank for 60s 10 Good mornings (30Kg barbell/barbell)