9-1
Explosive Power
Alternating jumping split lunge
5×10 (5 ea side)
Seated box jump
5×3
Competitor / Fitness
3 rds
500 m row
12 deadlifts (body weight)
21 box jumps 24/20
400m run
21 kb swings 53/35
12 pullups
Lifestyle
3 rds
500 m row
12 deadlifts 135/95
21 box step ups 24/20
400m run
21 kb swings 35/26
12 jumping pullups