STRENGTH
1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @55-63%, every 60s.
2) Seated Dynamic Box Jumps: 15 Jumps working up to a challenging height. Rest as needed.
3) Front Rack Reverse Lunges: 4 x 6 ea. Rest 90s.
METCON
4 Rounds. Rest as little as possible.
50 Ft. Front Rack KB Carry
10 Bird Dogs (5 each w. a 2 count on each rep)
5 Barbell Single Leg RDLs each Leg