Perform the following:
3x5 Weighted Box Jumps
3x5 Half GHR
Finish with 60 seconds total aggregate work of your most challenging straddle L variation.
notes:
1) Rest 3-5 minutes between sets.
2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably one, or even two, 25lb weighted vests will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety.
3) The forward angle of the GHR should remain constant during all 5 repetitions. Also, the more acute the forward angle, the more challenging the Half GHR is. If necessary, hold a weight plate to the chest to make the movement sufficiently challenging for the 5 reps. The Half GHR is discussed on BtGB, pg 165.
4) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time. Unless you are already relatively advanced, if your hip flexors and rectus femoris (the muscle down the middle-front of your thigh) are not cramping, you are not working hard enough.