1 x 5 @ 60% of 1RM
5 x 3 @ 80-85% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.
Then, with a partner and as quickly as possible:
Complete 50 burpee box jump and 50 regular box jump
Alternate work/ rest, and intersperse variations as desired. Take time to strategize, maximize the short rest, and keep a strong pace. Numbers are total, not each. Heights for both movements are 20″ W, 24″ M.