NOTE: BEFORE DOING THE EXPLOSIVE EXERCISE PORTION
Perform warm up reps for the lift and explosive movements in the next section.
(Back Squats) Air Squats → Squat with Bar or Light Weight → Increase Load on Bar or Increase DB/KB/SandBag Weight → Eventually Warmup to your “working set” or the set you will use for the workout below.
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform Twice with a 10 second Rest in-between, 1’s= Perform Once, Max Effort. Attempt to Improve upon Times from (Day 18) if possible.
*This Shuttle Run is the same set-up as you performed in the Pre-Test
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)