5 rounds for reps:
400-m run
1:00 alternating single-leg squats

TIMECAP: 20:00

DYNAMIC WARM-UP | 10:00
1 set:
200-m jog (easy pace)
10 alternating elbow-to-instep
10 leg swings/leg (front and back)

1 set:
200-m jog (moderate pace)
10 alternating Samson stretch
10 leg swings/leg (across the body)

1 set:
200-m jog (fast pace)
10 alternating lunges
10 air squats

PRE-WORKOUT SKILL WORK | 10:00
On an 8:00 clock:
Build to a max height box jump

SINGLE-LEG SQUAT PROGRESSION AND PRACTICE | 8:00
10 alternating reverse lunges
10 alternating single-leg squats to a box or target
10 alternating single-leg squats to a box or target (harder than the previous step)
:30 alternating single-leg squats or scaling option

STRETCHING | 5:00
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves