30/25 Handstand Pushups
30 Box Jumps, 24"/20"
3x1:00 work/1:00 rest, escalating intensity each set
3x500m Max Effort
3:00 at easy pace
Notes Full recovery between 500m efforts, these should be all out!
Extra Work: Push Press
Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.