We've been focusing on heavy lifting over the weeks; It's time to start cycling Plyo's into the programming.
Dynamic warmup (10 min)
Front Squat - work up to a 5RM; do 5x3 of that 5RM (i.e. 5RM=275#, do 5 sets of 3 reps @ 275#.
BB Bent Over Row - 3x8; heavy (135#-185#)
Weighted Pull-ups (25#) - 5x3
Row/Burpee - 10rnd EMOM; Row; at top of every minute, perform 3 burpees; continue rowing.
PLYO's (complete everything X2)
Tuck Jump - 2x10
Broad Jump - 2x10
Box Toe Touch - 2x10 (each leg)
Clapping Push-Up - 2x10
Plank 2x1 min
Static Stretch (10-20 min)