Warmup
8 Min easy bike
-Then-
Foam roll – 10-15 passes per bodypart
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Jump squats
10 Side lunge stretch (5 on each leg)
5 Box jumps (pick height)
Workout Notes
80% today! Small jumps big progress! Let’s go!
Strength
A.
Back squat
6×3 @ 80% 1RM
*Rest 2 min between sets
B.
Back rack box step up
6×3 @ pick medium weight (slightly increase weight from last week)
*Rest 1-2 min between sets
C.
Double dumbbell rdl
6×3 (each leg), pick slightly heavier weight than last week)
*Rest 1-2 min between sets
Accessory
4 Rounds for quality
30 Flutter kick
20 V-up
30s side plank
30s opposite side plank
*Rest 1 min between rounds
and then