Different kind of plyos and jumps. Practise Wallball 2for1.

5-6 reps each:
- Seated box jump
- Depth jump
- Over the plates and knees to chest
- Kneeling jump / kneeling box jump

Rest as needed btw movements. FULL RECOVERY!!!

Finisher:
2 x 1min with 5s hold (12 switches) / 1:2 work:rest ratio
- Russian speed lunges