A1. Bench Press x 5
A2. Pull-Up x 3
5 Work Sets
Russian Step Ups x 10/side
Skaters x 10/side
Box Jumps x 10
1/2 Squat Jumps x 10
* As best you can – make all 5 work sets very challenging. You should be able to complete the listed reps, perhaps 1-2 more if you had to.
* You’ll need to take some warm up sets first – these can be sets of 3-5
* While the rest listed is 1:00 – take up to 2:00 if that means that you will be able to sustain heavier loads
* Keep your reps as sharp as possible!