THURSDAY
(1) Explosiveness:
5 minutes building to a max Broad Jump
5 minutes building to a max height Kneeling Jump Squat
5 minutes to complete Single Leg Plate Hop: 3 x 10 (per leg)

(2) Midline
Accumulate 3 minutes in a plank, weighted
Accumulate 30 GHD Sit-ups

(3) Conditioning 2 minutes max calorie Airdyne or 2 minutes max Double Unders

Plate Hop: https://www.youtube.com/watch?v=EOGdxXRy0gY