Explosive Training Complex 03

Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan" Warmup

Conditioning:
3x Rounds of Cindy

Strength +Work Capacity:
1a. Box Squats - 5x sets 5x reps
1b. Box Jumps - 5x sets 5x reps

2a. Bench Press - 5x sets 5x reps
2b. Plyo Pushups (hand claps) - 5x sets 5x reps

3. Death by Thrusters (95#) [7]

Durability:
Tabata Jump Rope (10x :20 on :10 off)

Stretch + Hydrate & Fuel