1. Broad jump to sprint. 3x broad jumps from dead stop into 10yd sprint. Rest to recovery. 7x
2. Squat 3×5 @ add 5-10 lbs to last squat weight. Rest to recovery.
3. Push press 3×5 @ add 5lbs to last push-press weight. 1 min rest.
10 seconds continuous work/50 seconds rest for 10 minutes continuous of
a. Sprawl to box jump (minute 1-5)
b. Staggered stance squat to jump. Change forward leg while in air. (minute 6-10)
Post weight used and results in comments.