Back Squat:
L3: Heavy Single then 5x5 @ 78%
L1 & L2:
5 @ 81% of 90% 3 @ 91% of 90% 1+ @ 101% of 90%
L3:
5 Rounds:
8x Dumbell Front Squats (50/35)
40x Double-unders
8x Ball Slams (50/25)
L2:
5 Rounds:
8x Dumbell Front Squats (35/20)
20x Double-unders
8x Ball Slams (50/25)
L1:
5 Rounds:
8x Dumbell Front Squats (20/10)
40x Single-unders
8x Ball Slams (25/20)
Home Workout:
5 Rounds:
20x Air Squats
40x Lateral Jumps
:60 Plank Hold