Contrast Lower
Heavy squat paired with a jump, five rounds.
Power
≈ 18 min
2 exercises
Coach's note
Squat, rest 30 seconds, jump, then rest fully. Heavy work makes the jump sharper.
The session
- 1
Back Squat
5 x 3 · rest 30s
Primary lower body strength lift.
- 2
Box Jump
5 x 5 · rest 180s
Explosive jump, step back down to protect the knees.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
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