1. Box jump. Work up to a max height box jump. If you have an existing box jump record, seek to break it, even if only by an inch. Emphasis on solid take-off and stable landing. Take a maximum of 30 jumps. Rest to recovery.
2.Barbell Back Squat 3×5*. Rest as needed.
3.Single arm, split stance, kettlebell press 3×8/side with 24kg. 1 min rest between sets.
Row 100m in fastest time possible. Rest to recovery.
*add 5lbs from last squat workout
Post times and weight used to comments.