#1 Depth Jump With Lateral Movement - 12 reps
a) Step off an 18" box.
b) Land with both feet. Have a partner, standing in front of you, point to the left
or right just before you land.
c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
pointing.
Walk back to the box after each rep, and do the next rep. Be as explosive as
possible with each rep.
#2 Strict Weighted Pullups
Start with 33% of your 1RM and do a set of 5 reps. Add 10 lbs per set, and keep
doing sets of 5 reps until you fail. On the set you fail, put the weight down and
immediately do one set of strict unweighted pullups to failure. Rest between sets.
#3 In 12 minutes, do as many rounds as possible of:
Tire VS Sledgehammer (Vertical Swing) - 30 seconds RH, 30 seconds LH
Clean Grip Deadlift - 3 reps (5 seconds on the way up, 5 seconds on the way down)
Plate Pull - 40 feet
BB Row - 10 reps
Plate Front Raise - 15 reps
Cable Row - 20 reps
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