Back squat, high bar, work up to 5 sets of 3 reps (approx 80% of 1 rep max)
Rest 2-3 minutes between sets, perform 5 box jumps between sets at approx 80% of your max height.
1st 3 months? Light weight to learn and practice perfect form.
Warmup: 1000 meter row, 50 lunges, empty bar back squats 3x5
Mobility: reverse hyper, 3 sets of 10
Cool down: 100 jumping squats for time & 100 band good mornings
RESULTS:
Warmup: 1000 meter row, 50 lunges, empty bar back squats 3x5
Mobility: reverse hyper, 3 sets of 10
Cool down: 100 jumping squats for time & 100 band good mornings
RESULTS:
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