Box Jump:
Establish a max height for
1 seated box jump + 2 box jumps
Then:
8 x 1 of the box jump complex, 90% of height.
Rest as needed between.
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Deadlift:
1 x 2, 90%
6 x 1, 85%
Rest 45sec between.
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Accessories A:
4 sets:
4 heavy glute bridges
50ft Band X walks
Rest 1:30
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Accessories B:
Accumulate 50 cossack squats, 1 x 16 kg.
*Not for time, for quality.
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Intervals:
4 sets:
25ft walking lunge, rear racked, 60
50sec max effort assault bike
Rest 2:15