Box jumps : stage 15 / 3reps / 3 sets / 2 min rest
Box plyo push ups : stage 6 / 3 reps / 3 sets / 2 min rest /
1 leg cross body rows : 80lbs / 3 reps / 3 sets / 1 min rest between sides
1 leg squat on a box : 0lbs / 3 reps / 3 sets / 1 min rest / 1 min rest between sides
Lifts : 65 lbs / 3 reps / 3 sets / 1 min rest / alternate with chops
Bridge : 0lbs / 3 reps (under 10 sec under tension) / 3 sets / 2 min rest
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