Pick 1-4 different jumps from the options below and spend 6 minutes jumping. Move from exercise to exercise in a circuit, resting as needed to keep outputs high. You can get as creative as you want with this. Try different setups with your hurdles, use cones or jump mats if you have them. Just get quality reps. Options: -DB Squat Jumps x5 -Step up Jumps x 3ea. -Alternating Step up Jumps x 3ea. -Seated Vertical Jump x3 -Band Assisted Squat Jumps x5 -Hurdle Hops x 3-5 -Depth Jump x3 -Broad Jump (single or triple effort) x3

Main Squat

3, 5, 5, _

Main Press

3, 5, 5, _

Seated Leg Curl

Single Arm DB Row

Olympic Variation 1

3, 10

Press Variation

5, 5, _

Main Hinge

6, 8, 8

Overhead Press

Chin-Up

Threshold Conditioning

- Use a modality that allows you to reach 80-85% HR Max. - 5 reps - 3 minutes per rep - 80-85% HR Max - 3 minutes or return to HR zone 1 between reps

Pick 1-4 different jumps from the options below and spend 6 minutes jumping. Move from exercise to exercise in a circuit, resting as needed to keep outputs high. You can get as creative as you want with this. Try different setups with your hurdles, use cones or jump mats if you have them. Just get quality reps. Options: -DB Squat Jumps x5 -Step up Jumps x 3ea. -Alternating Step up Jumps x 3ea. -Seated Vertical Jump x3 -Band Assisted Squat Jumps x5 -Hurdle Hops x 3-5 -Depth Jump x3 -Broad Jump (single or triple effort) x3

Squat Variation

2 x MAX

Push Press

6, 8, 8

Block Pendlay Row

Hand Supported Single Leg RDL

Olympic Variation 2

Press Variation 2

2 x MAX

RFE Split Squat

6, 8, 8

Chest-Supported DB Row

Weighted 4 Way Neck

2 x 10

Alactic Power Intervals

Increasing the power of our ATP-PC system. - 10 seconds per rep - 100% intensity on each rep - 5 reps - 3 minutes rest or return to HR zone 1 between reps - Use a modality that allows for 100% intensity like sprinting or air bike sprinting