Warmup
3 Rounds for quality
20 Lateral jumps over the dumbbell
5 Push – up
10 Sit – up
10 Front squat with sandbag
Plyometric
Depth drop to vertical jump 4×4
*Step off a 16″ bos. Upon landing jump as high as possible into the air.
5 ROUNDS:
6 Handstand push up,
30 Second handstand hold
15 Toes to bar
25Â Alternating pistol squat
Accessory/Cool Down
2 Rounds for quality
20 Sandbag hip thruster
100yd Bear hug sandbag carry
and then
After the depth drop jumps, timed the 5 rounds scaled – 19:08
45lb bar push press
Hold bar over head for 30s
10 toes to bar laying down (leg lifts but all the way to bar over head)
15 narrow stance squats