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PLYO

 https://youtu.be/BeqK8ksNC-E?si=NYh2opXqrRa-j31A 1. Box Jumps 2. Twisting Box Jumps 3. Depth Jump to Broad Jump 4. Depth Jump to High Jump 5. Plyo Step Ups 6. Step Ups 7. Step Downs 8. Up & Over 9. Bulgarian Split Lunge 10. Single Leg Squat 11. Reverse Hyper 12. Incline Push Ups 13. Decline Push Ups 14. Inverted Shoulder Press 15. Dip ian Split Lunge
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Day 4

Warm up 2 min cardio 2 x 50 sec heel rises + PVC passthroughs, wall slides 2 x 11 air aquats Jump training F box jumps Olympic Dumbbell Devil Press 12,5 Alternating dumbbell snatches 17,5 Squat 80 Bench 30 Sprints Byke or else Cool down
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Day 3

Warm up 2 min cardio 2 x 50 sec heel rises + PVC passthroughs, wall slides 2 x 11 air aquats Jump training Depth jump to broad jump Olympic Thrusters: https://youtu.be/u3wKkZjE8QM?si=WAOFT8nyfP8b7F9M Med ball side throw Wall balls Sprints Byke or else Cool down
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Day 2

Warm up 2 min cardio 2 x 50 sec heel rises + PVC passthroughs, wall slides 2 x 11 air aquats Jump training Depth jump to vertical jump Olympic Power Snatches: https://youtu.be/TL8SMp7RdXQ?si=Wp97Mrf1ElRk9XKj Box step-overs Wall Walks: https://youtu.be/NK_OcHEm8yM?si=nQroD7pvzPPrybui Ropes Alternating Waves Sprints Byke or else Cool down
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Day 1

Warm up 2 min cardio 2 x 50 sec heel rises + PVC passthroughs, wall slides 2 x 11 air aquats Jump training Squat jumps Olympic Hang Power Clean: https://youtu.be/0aP3tgKZcHQ?si=JSN0C1LYT5JdLhAV Push Press: https://youtu.be/iaBVSJm78ko?si=SxpE25-ZxaV9zu3S KB swings: https://youtube.com/shorts/aSYap2yhW8s?si=ZqD4e7UN8OikYmLj Sprints Byke or else Cool down
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Day D

Warm up  Jump rope, alternating 2 x 60 sec Bear + Crap Walk 2 x 10 m Go go go 3 x 5 Wall Walks 3 x 5 Dumbbell Devil Press: https://youtu.be/zlqEtAUds-I?si=gtq-cP67o8nVauh5 3 x 6 Farmer’s carry 3 x 9 Squat jumps: https://youtu.be/BRfxI2Es2lE?si=ioMI8BNZWiwLlav2 3 x 22 Ropes Alternating Waves: https://youtu.be/KRczUGZvcIc?si=fz8C8EgsqOhTYHVs Calm Down Stretching 
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Day c

1. Activation & Mobility Hip openers + ankle mobility Bear crawl + crab walk (2 rounds):  https://youtube.com/shorts/AvOb5hX9mbY?si=g2tg0OnbSoYbVkZy 2. Jump Training Lateral hurdle hops (3×6 each side) Depth jump to broad jump (3×3) 3. Strength/Power Block Dumbbell thrusters or barbell push press (3×8 at moderate load) Bulgarian split squat jumps (2×6 per leg) 4. WOD 10 KB swings:  https://youtube.com/shorts/n1df4ASFeZU?si=2h1r951Iu289hV24 10 Box step-overs: https://youtu.be/KQDTjtHKku8?si=yLsD0VUx39lw-3Dw 5. Cool Down 10 Cal row or 100m run
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