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