20. Juli 2026

Warm up:

400m Run (easy pace)

3 Rounds of:

5 Push up to down dog

10 Air squats

15 Plate jumps

Plyometrics Warmup:

For quality:

5 Jumping squats

10 Alt. Lunges

3-5 Seated vertical jumps (70-80% effort)

4-6 Jumping lunges

Plyometrics:

Every 90 sec x 6:

A) 5 Seated vertical high jumps

B) 10 Alt. Jumping lunges / with DBs

Alternate between A and B.

Conditioning:

3 x 10 min on / 2 min off:

400m Run RPE 7-8 (race pace)

15 Burpee box jump overs 24/20in (lateral)

400m Run RPE 7-8 (race pace)

30 Wall balls 6/4kg

Max distance Machine of choice in remaining time.

RPE 7-8