A.

Primer

3×5 DB Jump Squats

*Dip to quarter squat position.

*Rebound quickly spending minimal time on the ground. 

*Superset with warm up sets of Back Squats*

Health: 10-20lbs
Fitness: 15-25lbs

Performance: 20-30lbs

B.

Back Squats

3×2 @ 85% 

2×2 @ 85-90%

Rest 2:00 b/w sets

C.

Health:

AMRAP 10: 

12/9 Cal Bike

10 Single Arm Hang DB C&J 35/25

75 Singles

Fitness: 

AMRAP 10: 

12/9 Cal Bike

10 Single Arm Hang DB C&J 50/35

50 Double Unders

Performance: 

AMRAP 10: 

12/9 Cal Bike

10 Single Arm Hang DB C&J 70/50

50 Double Unders