Lower Power

General Warm Up

10 Min Row @ 2:30/500 m split pace

Then:

25 Goblet squat (belt squat if you have one)

25 Romanian Deadlift

25 Hamstring curl (use machine or bands)

60 sec Plank on hands

4 x

Complete within 15 min

Then:

5 Back Squat @ 70% 1 RM

5 broad Jump

60 sec Rest

5 Sets

Then:

5 Deadlift @ 70% 1 RM

10/10 Split Squat (Split Jump)

60 sec Rest

5 Sets

Then:

30 Sec Box Jump

30 Sec Explosive Step Up

30 sec rest

10 Rounds

Use 20″-24″ box

Then:

Cool Down 10 min Row @ easy pace