Workout:

General Warm Up

10 min Row @ easy pace

Then:

2×5 Wall Squat

2X10 Air Squat

2×20 Meter Lunge

2×5 Goblet Sq @ light weight

Then:

5 Barbell jump Squat

5 Box Jump 24-36” box

Beginner use 45 lbs. on Jump Sq

Intermediate use 65 lbs on Jump Sq

Advanced use 95-125 lbs. on Jump Sq

5 Sets

Then:

Barbell Front Squat Push Press

Max Reps in 10 Minutes

Beginner use 45 lb Barbell

Intermediate use 65-95 lb Barbell

Advanced use 95-135 lb Barbell

Then:

10 Knees to elbow

10/10 Split Jump

5 Sets

Then:

V-Sit Hold

500 Seconds

Then:

Cool down

10 min @ easy pace