Start with some box jumps. Sets of 6. Add a weight vest if you can, preferably a 20lb vest.
12" x 6 jumps
18" x 6 jumps
24" x 6 jumps
30" x 6 jumps (really push it on your last set of jumps!)
Move on to dynamic effort box squats. Use a regular bar, buffalo bar, or a safety squat bar. Load should be 50% of your 1RM squat.
Today do 10 sets of 2 reps with 60 seconds rest inbetween. Remember....not to heavy today- tight form and explosive reps, lower in a controlled manner, sit on box and explode back to start.
Finish with either Reverse hypers, back extensions, or 2 handed KB swings for 5 sets of 20 reps.
Stretch and enjoy the start of your weekend.
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