Strength/Power
Warm up 10min Airdyne
3 x 5 Wall Squat
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Throw Med Balls 5:00
Then:
2 x 20 Split Jump
3 x 5 Jump Squat
3 x 5 Tuck Jump
Then:
5 x 5 Accelerating Back Squat @ 95# (bar + chains)
2 x 10 Sequence Jump Bosu (on/off Bosu, forward, backward, side to side)
4 x 6 Depth Jump (2x vertical rebound, 2x horizontal rebound: off 36” onto 24”, off 36” over paralette)
Then:
3 x 3 Pull Up (strict dead hang, add weight if possible)
Then:
5 x 5 Feet to Hands on Rings/Bar
Cool down
Athletes: Kirk, Greg, Seth
