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
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