WARM-UP -
2:00 Row
-into-
6 min AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches.
5 Back Squats (Build in
weight)
4 Box Jumps (low)
STRENGTH -
5 sets of 5 Back Squats
@70% of Heavy Single
(Week 1)
* Complete a set on the 2
minutes *
WORKOUT PREP -
2 sets
10 Double unders
5 Dumbbell Front Squats
(build in weight)
4 Box Jump Overs (build in
height)
WORKOUT - Sunny Side Up
120 Double Unders
40 Dumbbell Front Squats
(50s/35s)
20 Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)