A Squat-pause-box jumps 3x3
B Speed pulls vs. #4 band 100x10x1
C1 GM, hip-width stance 60x10,10,10
C2 Pistols BWx6,5,5
C3 Seated calf raise 50x12,10,10
D1 Hanging leg raise BWx13,10
D2 45o back raise BWx20,20
+60s calf stretch, 60s hamstring stretch, 40s kneeling RF stretch
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