STRENGTH

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
– to a moderate height
2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM

every 60s.
– reset reps
– take 3-4 sets to build to work set.

CONDITIONING

” Box of Fluffys ”

21-15-9 reps of

Deadlift (100/70)

Box Jump (60/50 cm)

Row Cals

CAP 10 minutes