Warm up: Bike 10 cals, butt kickers, 10 Spider-Man lunge, 10 fire hydrants, 15 cal row, high knees, 7 box jumps, 7 Kbs, 5 kb push press each side.
Banded hip stretches.
Strength: 5x5 Back Squat
If you have a max do all sets between
75-80 percent. If you don’t have a max
work up in weight to a moderately heavy
set of 5.
GHD sit ups
Shoulder to overhead 135/95
Box jump overs 24/20
If you need to scale the overhead weight, choose a weight that will be a challenge. The load on this workout is not intended to be super light. 😁