01/20/24

WARM UP (8 minutes)

Knee Pulls

Quad Pulls

Heel Scoops

Lunges

ACTIVATION (10 minutes)

3 Rounds for quality

20 Toe Raises

20 Calf Raises

20 Second Wall Sit Hold

20 Glute Bridges

10/10 Split Squats

LOADING (6 minutes)

Load the barbell for your first set.

STRENGTH (20 minutes)

4 Broad Jumps

20 Back Squats

4 Broad Jumps

16 Back Squats

4 Broad Jumps

12 Back Squats

4 Broad Jumps

8 Back Squats

4 Broad Jumps

4 Back Squats

Complete each couplet every 4 minutes (Couplet = Broad Jumps + Back Squats) Log the weight on the bar each round (5 total rounds/couplets)

Level 1) Use DBs

Level 2) As designed