Strength
Warm Up 10min C2/AD
3×5 wall squats
3×8 goblet squats
3×5 squat jumps + tuck jumps
2×10 shoulder openers
Then: Workup to Heavy FS
2 x 5 @ 50% 1RM
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
5 x 1 @ 90%
Rest 2 min between sets above 80%
Then:
30x Box Jumps 18” box
20x Double box jumps X 2; jump on to 18” box off to floor onto next box 18 (approx 36” between boxes) then off 2nd box; turn 180 degrees repeat back the way you came. Each single pass is one.
Then
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.
Cool Down 10 min C2
