Front squats off the box then some plyometric work for the CNS. Then a tough wee burner with something heavy.

STRENGTH

1) Front Box Squat 6 x 3 reps (70% of 1RM)

every 60s.
2) Single Leg Box Jumps: 6 x 3 ea.

Rest 60s after both sides complete.

L2/L1: Double Leg Box Jumps to a challenging height  8 x 5.

Rest 60s.

CONDITIONING

” Russian Invader ”

40-30-20-10 reps of :
Russian KBS (32, 24)
Goblet Squats

CAP 15 minutes