physical. 03/05/16

    10 Back squat @ 75% of 2RM
    10 Dumbbell box jump @ 1/4 BW +
    1 minute rest
    8 Back squat
    @ 60% of 2RM
    8 Dumbbell box jump @ 1/4 BW +
    1 minute rest
    6 Back squat
    @ 50% of 2RM
    6 Dumbbell box jump @ 1/4 BW –
    1 minute rest
    4 Back squat
    @ 50% of 2RM
    4 Dumbbell box jump @ 1/4 BW –
    1 minute rest

    Position and range of motion governs weight in both movements- scale percentages to ability as needed. Sets should be challenging but uninterrupted. First two box jump sets are performed at or above 1/4 bodyweight, and last two are performed at or under.

    Then, 6 rounds of:

    4L, 4R Kettlebell snatch @ as heavy as possible in each round
    8 Walking lunge @ same
    :20 sec. rest

    Start as ambitiously as position and execution allow in kettlebell snatch, and adjust weight by round as needed. Kettlebell may be carried in any organized manner you choose in lunge.

    And then, as quickly as possible:

    20 calories Airdyne
    40 V-up (If v-up position breaks, adjust to hollow hold @ 5 sec. per remaining rep)
    60 Walking lunge
    80 Jumprope

    Move with quality and intent, and attempt no rest. If it is needed, keep it to 3 breaths or less (not to exceed :15 sec.)

    Dave. Box jump ladderDave. Box jump ladder.