+ MAD UPZ INFUSED

WARMUP 3 minutes of Jump Rope 33 Toes Out Calf Raises 33 Toes In Calf Raises 33 Regular Calf Raises 50 Bodyweight Squats 50 Jump Squats 25 Alternating Lunges (step out, step back) 25 Plyo Lunges (switch in the air) 1 Minute Each: Roll out your shins

12 Min. EMOM (EVERY MINUTE ON THE MINUTE) ODD: 1 Power Clean (from floor) EVEN: 3 Weighted Box Jumps *EMOM: Odd minutes you have 1 whole minute to do a 1 Power Clean ; Even minutes you have 1 whole minute to do 3 Weighted Box Jumps

NIGHTLY CALVES 33 Toes Out Calf Raises 33 Toes In Calf Raises 33 Regular Calf Raises

WARMUP 3 minutes of Jump Rope 33 Toes Out Calf Raises 33 Toes In Calf Raises 33 Regular Calf Raises 50 Bodyweight Squats 50 Jump Squats 25 Alternating Lunges (step out, step back) 25 Plyo Lunges (switch in the air) 1 Minute Each: Roll out your shins

3 SET CIRCUIT Drop step & touch (1 step back, spring up to backboard): 10 steps High Skips (sideline to sideline): 6-8 skips each way Broad Jumps (one court length)

*Week 2: Add 5 lb. ankle weights to the FIRST SET ONLY, then take them off for the last two sets *Week 3: Add ankle weights to the FIRST 2 SETS, then take off for the last *Week 4: Wear the ankle weights for all sets

5 SET SUPERSET GHDs: 10-15 reps Stiff Leg Deadlifts: 10 reps

NIGHTLY CALVES 33 Toes Out Calf Raises 33 Toes In Calf Raises 33 Regular Calf Raises

WARMUP 3 minutes of Jump Rope 33 Toes Out Calf Raises 33 Toes In Calf Raises 33 Regular Calf Raises 50 Bodyweight Squats 50 Jump Squats 25 Alternating Lunges (step out, step back) 25 Plyo Lunges (switch in the air) 1 Minute Each: Roll out your shins

12 MINUTE EMOM (EVERY MINUTE ON THE MINUTE) Hang Power Clean: 3 reps Kneeling Jumps onto Plate: 5 reps

*EMOM: Odd minutes you have 1 whole minute to do a 3 Hang Power Clean ; Even minutes you have 1 whole minute to do 5 Kneeling Jumps

NIGHTLY CALVES 33 Toes Out Calf Raises 33 Toes In Calf Raises 33 Regular Calf Raises