Perform the following:
3x5 Weighted Box Jumps
3x5 Single Leg Archups
Finish the workout with 60 seconds total aggregate work of a 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 a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety.
3) Add enough weight so that the box jumps are challenging for five reps. Use the same weight for all three sets.
3) For the Single Leg Archups first perform 5 repetitions on one leg and then immediately perform 5 repetitions on the other leg prior to resting .