30 Box jump
10 Abmat situp @ 1/2 BW (Weight situp with KB or DB)
:60 sec. rest
10 Good mornings
1:00 Airdyne sprint
The receiving position at the top of a box jump should strongly resemble the corresponding phase of a solid squat- knees behind toes, weight centered and stable, eyes on the center line.
When “box jump” mechanics stop resembling any other level-change movement in weightlifting or bodyweight training, (knees in front of toes, broken posture, eyes on feet) it is obvious that “completion” has out-weighed “composition”, and that speed has been deemed an acceptable substitute for form.
Jump and land just as specifically as you lift and squat.