Strength

Dynamic Effort Box Squats 8 x 2 reps @ 50% of 1 RM Squat (20″ box)

Stiff Leg Deadlift, 3 x 8-10 reps

3 x 10 box jumps 20-24″ box, for quality and speed; a.k.a best form possible while moving quickly, rest 60 sec. between sets.

Foundation

3 rounds

50 Double Unders or 25 Tuck Jumps
25 Wall Ball Shots (2 for 1 wall ball shots) [DEMO]

*Competitor: Double Unders
*Established: Tuck Jumps
*Recruit: Tuck Jumps and regular Wall Balls

Post results and times to comments.