Strength
~12-15′ to complete 3 sets of:
Back Squat x 10 reps (first set at 40% 1RM – only ascend if can keep good form on all reps, no fails)
Rest 1 minute
Box or Plate Jumps w/ Step-Down x 15 reps (choose whatever height needed to keep all jumps explosive- or perform Broad Jumps)
Rest 1 minute
WOD
Max Effort 2k Row for Time
Cool-Down
Optional mobility: Foam Roll or Barbell Quad Smash