A) Every 2 minutes for 10 minutes (5 sets)
Tempo Front Squat 30×0
30×0= 3 second descent with no pause at bottom or top of squat
B) Every 2 minutes for 10 minutes (5 sets)
50′ Broad jump in as few jumps as possible
8-12 Strict ring dips
Record times for each effort and # of jumps
Mobility:
1 minute standing straddle
1 minute puppy dog
1 minute seated straddle
1 minute pigeon each side
