Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 8×3 @ 85% of last single for Monday
Press 3×5 @ 90% of 5 RM front Monday
Complete 10 rounds
16-20″ Lateral Hops (2 feet) – 5 reps
Sprint 20 yards
Rest 60 seconds between rounds
*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint.
*Alternate starting sides every round.