STRENGTH

Front Sqaut 3x 5 @ 70 – 75% of 1 RM

Bar Speed – think of a bouncing ball. Once you reach the bottom of your squat explode upward.

CONDITIONING

10 x 50m Shuttle Sprints with :45s recovery

Then :

2 x through of alternating Tabata protocol (:20s on, :10s rest for 4:00)

Ball Slams
Athletic Burpees

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