20 Air Squats
15 Box Jumps (step Down)
10 Single Leg Lateral Step Ups each leg
Back Squat (25 Minutes)
5 x 4 @ 75% of 1RM
*This shouldn’t be super heavy. Work on making each rep as smooth as possible throughout and add some explosiveness and speed on the way up out of the bottom. If you can’t move it with a little bit of speed coming out of the bottom, then lower the weight to 60-65% and keep some speed on the bar! Working on developing some force here.
Every 5 Minutes for 20 Minutes:
15 High Box Jumps
Max Reps V ups
*Your score is your total number of v ups throughout the whole workout. No rest between rounds, hop right back on the rower. Box Jumps should be done as singles or its too low!