17. August 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

20 sec Squat hold

10 KB Deadlifts (1 KB)

20 sec Quadruped plank hold

10 Air squats

Plyometrics prep:

10 Pogo jumps

3-5 Broad jumps for distance

3-5 Banded broad jumps (light band, focus on hip extension)

3-5 Banded broad jumps (working band)

Plyometrics:

Banded Broad Jumps

3 x 8, rest 90 sec between sets.

Workout:

5 x 4 min on / 2 min off:

Buy-in: 400m Run

AMRAP in remaining time:

10 Box jumps 24/20in with step down

15 KB Goblet squats 1 x 24/16kg

20 Russian KB swings 1 x 24/16kg

RPE 6-7