Strength. Overheat Squats
warmup to 80% then
6 x 2 @ 80-85% of max
Conditioning. 16 Minute Skills EMOTM
1′ – 10 pistols
2′ – 10 HSPU
3′ – 25 double unders or 30″ DU practice
4′ – 10 dips (any way)
repeat 3 times
* Athletes who are proficient in any movement are encouraged to try the more advanced movement: weighted pistols, deficient HSPU, ring dips
Cashout. Box Jumps
4 x 5 super high box jumps, no rebounding, work on explosiveness.
Add plates to increase height.
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