Warm-Up
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-5 – 8 reps @ 70%
Set 6 – 6 reps @ 75%
Sets 7-8 – 6 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Box Jump-Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar