10 minute functional warm up / stretching
20 minutes plyometrics
-3 x 10 reps jump squats
-3 x 10 reps alternating split jump squats
-3 x 10 reps lateral jumps
30 minutes lower body weight workout (fast movement)
-5 x 10 reps hamstring curls (40 to 100 lbs)
-5 x 10 reps hack squats (90 to 180 lbs)
-1 x 10 reps squat (135 lbs 10 seconds to complete)
-1 x 15 reps squats (135 lbs 15 seconds to complete)
-1 x 20 reps squats (135 lbs 25 seconds to complete)
-1 x 20 reps squats (135 lbs 25 seconds to complete)
-1 x 20 reps squats (135 lbs 25 seconds to complete)
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