Weightlifting
Back Squat (3-3-3-3-3)
Work up to a heavy single. about 90% of your last max then do 5×3 and 85% of that weight.

Red
40-30-20:
Kettlbell Swings 53/35lbs
Run 400m after each set.

White
40-30-20:
Kettlbell Swings 35/26lbs
Run 400m after each set.

Blue
40-30-20:
Kettlbell Swings 26/20lbs
Run 200m after each set.