6 sets (total) of 6 box jumps (high boxes)
- 2 sets of 6 normal box jumps followed by...
- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...
- 2 sets of 6 seated box jumps
WOD
3 Rounds of 20:
Overhead Squats w/45 lb bar
Russian Twists w/25 lb plate (must touch on both sides to count 1 rep)
...then
3 x 10 Back Extensions
Forearm Work
Running (After plyos and a thorough warmup...)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery. Don't do a rep if you are at all fatigued from the one preceding it.
Post: Time for 3 rounds of 20... don't cheat the squats, get down to parallel.
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery. Don't do a rep if you are at all fatigued from the one preceding it.
Post: Time for 3 rounds of 20... don't cheat the squats, get down to parallel.
5 comments:
3:28. Its a nice change to finally finish one of these work outs without wanting to hang myself from the pull up bar. Haha thanks nick.
-king
2:39
- Weston
2:52. -Clint
Opposed to what you may think Kyle, I do have a heart...
2:49... Nick stay a Nazi we don't need the emotional texas queer to come out of you right before season starts.
Dom
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