Warm-up:
Conditioning:
Tempo Intervals: 6-8 sets @87% of Max HRT (rest until HRT drops to 67%)
Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation
DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation
Conditioning:
Tempo Intervals:
4 sets @160 HRT
Explosive Exercises: (Pick Two) 2-3 sets x 2-6 reps @6-7 RPE
Explosive Pullup
3 sets x 4 reps
Plyo Pushup
3 sets x 4 reps
Dynamic Effort:
Speed Squat:
8 sets x 2 reps @145#
Optional Repetition Effort:
Hamstring Curl: 2 sets x 7,5 reps @9 RPE