Warm up: 400 m run; 2 x 10 jump squats, 6 T stab push ups, 10 mtn climbers
Mobility: glute/hip flexor on box, straddle w/ a twist, calf stretch on box, foam roll IT bands and glutes
Skill Focus: Box Jump 1RM
10-15 min to find your 1rm box jump
Then warm up/set up to working weight for squat
Level 3
Squat max reps 225 -315#/150-205#*
7 burpee box jumps 20”
Level 2
Squat max reps bodyweight*
7 burpee box jumps 20” box for all
*Use approximately 80% of your 1 rm or a weight that you can get 10-15 reps on the first set
Post 1 rm box jump, squat weight used and #reps for score.
New Box Record
Mobility: glute/hip flexor on box, straddle w/ a twist, calf stretch on box, foam roll IT bands and glutes
Skill Focus: Box Jump 1RM
10-15 min to find your 1rm box jump
Then warm up/set up to working weight for squat
Level 3
Squat max reps 225 -315#/150-205#*
7 burpee box jumps 20”
Level 2
Squat max reps bodyweight*
7 burpee box jumps 20” box for all
Level 1
Squat max reps*
7 burpees
7 box jumps
5 rds performed E3MOM for 15 min
*Use approximately 80% of your 1 rm or a weight that you can get 10-15 reps on the first set
Post 1 rm box jump, squat weight used and #reps for score.
New Box Record
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