STRENGTH

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
– same height or slightly higher than last week.
2) Sumo Deadlift against a band: 8 x 3 @55% of 1RM from 10/21 + band resistance, every 60s.
– reset reps
– 3 warm-up sets + 8 work sets

CONDITIONING

For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)
10:00 Cap

ACCESSORY WORK:

Banded Alphabets x 3 sets each side. Rest as needed.