Strength 1
Back squat
1 x 5
2 x 3
3 x 2

Strength 2
Pull ups
4 x 5 – weighted
4x max effort reps – strict; or do pull up work such as negatives.

**If you don’t have weighted pull ups, get in 4 sets of max effort strict pull ups

If you don’t have pull ups, get in 4 sets of 3-5 sec negatives and some banded pull downs.

**For all reps, no matter the style of pull up, hold your chin over the bar for 1-2 seconds


Super set
Broad jump
4 x 5
*Jump out, walk back to starting position, repeat, for all 5 reps.