Plyometric exercises:
Seated high box jump 5×2
3 rounds:
- 5 high box jumps (advanced single leg )
- 10-15 banded kb swing
90 sec rest between sets
3 rounds:
- 6 x (3+3) x backwards front rack lunge (as high and fast as you can)
- 6 x Lunge jumps
90 sec rest between sets
ROOKIE WOD KLO 18