Power

Warm up
5:00 AD/C2
3 x 5 wall squats
2 x 10 shoulder openers
3 x 5 cuban press
2 x 20 ball slams @15# ball
then –
6 x 250m row all out sprint;
rest 2:00 between sets, during rest do 10x push ups
then –
6 x 20cal AD sprint; rest 1:00 between sets
then –
5:00 intermission
then –
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, start with no weight, then increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.