Strength
Jump Cycle
Weighted Dumbell Jump
5 sets of 2
*Aim is to be slightly heavier Dbs than last week ago
+
(Take 3 minutes)
Depth drop + broad jump (practice)
Every: 30 x10
Depth Drop + Broad Jump (goal is max distance all jumps)
Conditioning
“U With Me?”
For Time, with a partner
400m run together
20 Sandbag cleans
40 box jump overs
60-hand release push-ups
400m run together
14:00 cap
Notes
For the run, aim to be done in around 2:00-2:30. Try your best to run with your partner, unless one partner is choosing a different scale.
The Sandbag Cleans should be a weight you can either trade off singles with your partner, or hold onto a few reps if you can.
The Box jump overs can be slightly bigger sets, holding 5-10 reps then switch. Step overs are also an option
The hand release should also be done in small sets. Go to a regular or elevated push up if needed.