1. Movement Prep/ActivationCrossover Symmetry or Banded 7's Warm Up-into-3 sets:1:00 Machine10 Alternating V-ups 5 Low Box Jumps5 Tempo Bench Press (empty bar - focus on bar path)2. Strength PrepWork back and forth between tempo bench press and high box jumps.
3. Workout Prep1 set:4 Jumping Split Lunges 4 Abmat Sit Ups
3 Tempo Bench Press x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion* Rest as needed between sets *
3 High Box Jumps x 5 sets*6-8” below max height for 1 rep
12 CAPRx40-32-24-16-8Jumping Split LungesAbmat Sit-ups
Rx+
50-40-30-20-10
Target time: 7-9 minutes
AMRAP 15
60 second plank hold
5 calories bike
10 air squats
60 seconds OH hold 45/25
5 toes to bar
10 legs over plate
12 CAP
50-40-30-20-10Jumping Split LungesAlternating V-Ups
Max UB KBS (53/35)
Countering Inhibition The Glutes