8 min bike

30 banded
 10 kb squat holds

2 mins each banded ankle mobility
1 min each knee hug stretch

Weightlifting

Back Squat (BS 6x5 @ 60% after each set 10yd lunge foward then)

Metcon (Time)

6 rounds
12 barbell jump squats
100yd sprint

then
3x12 GHD Hip ext.