Squat 3-3-3-1-1-1


Do three high speed deadlifts, no rest, 3 plyo box jumps.. then rest. ( 5 x 3)

Overhead Squat
5-5-5-5-5-

High Speed Leg Press
8-8-8-8

Ascending/descending db plie squat ladder
45 lbs
55 lbs
60 lbs

5-4-3-2-1-1-2-3-4-5 ( so you do a 45 pound squat for 5, then 55 for 5, then 65 for 5, then 45 for 4, 55 for 4, 65 for 4 then 45 for 3 and you get the picture)

Yes/No Machine
3x15


Then the absolute torture of 200 meters of Broad Jump and plyo holds