3 Rep Max
10 Box Jumps 30/24
5 Front Squats (155/115lbs)
2 X 400M
Rest as needed
For the buy in we are going to perform the floor press. The floor press is like a bench press without the bench. This movement starts by lying on the floor. Have a spotter lift the weight above you so that your arms are perpendicular to the ground (or use your hips to drive the bar in position). From here, lower the weight down until your elbows touch the ground. Hold this position for 1 second before bringing the weight back up. This movement is effective for building the strength in the bench press which is often the most difficult. It is also effective in disengaging the stretch reflex, which will build more raw strength.
For the workout we are going to perform 4 rounds of a couplet of high box jumps and front squats. This workout is unique as the box jump is higher than we usually perform and the front squat is a little heavier than we are use to.
For the cash out we are going to perform two 400M sprints. When you finish the first one rest as needed before running your next run. Record your times.