Weights and Plyos

• 5 min general warmup — jog, bike, jump rope, jumping jacks, over/unders, etc.
• 3 x: 15 back ext (5 double, 5 singles w/each leg) + 10x elevated pushups + 12sec iso abs
• 1-5x deadlift reps (lift to knees, drop weight or use spotters — total reps ~10 — working at 85% max or greater)
• 3×3 quick horizontal hops off 8″ box or just hops in place targeting quick ground contact
• Rest 5 minutes after the jumps and then start next set of DLs.
  
  Supplemental: Bench or Incline Press done similar to DLs (reps, sets, rest).