Strength and Conditioning 45:00 [1]
Squats 10,8,6,4 - 70,72.5,75,80kg
Hip Flexors 12,8,6,4 16,18,21,23kg
Split Squats 6x3 40,40,42.5kg
Deadlifts 8x3 40kg
~10mins ball balancing
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 18,20,23kg
Box Jumps / Step Hops