Focus on quality of movement for both exercises, done in a superset
Sit low on one side, keeping the other leg straight. Go for depth.
Stay on the balls of your foot as much as possible.
Try to go for non-stop reps. Minimal ground contact. Don't worry too much about the distance.
Heaviest 2 Rounds
Start on one side of the hip, go over the head & slam down hard.
Regular RDLs
Hold DBs at the top, done in an alternating fashion.
Make sure first pulse is quick with an explosive second plyo pushup.
Legs maintain split stance, focus on placing more weight on the front leg & push ground away from you.
Minimise swaying of the body, keep posture tight. Do not rush the marches, go for at least 1 to 2 seconds each march.
Keep posture at tight and as stable as possible while punching.
Hold the wall-support light, keeping bodyweight more on your legs.
Try to go for depth, within a reasonable range of comfort.
Keep weight on the balls of the back leg. Minimal knee bend when hopping.
Once feet comes into contact with the ground, immediately try to push off
Heaviest 2 Rounds
Fast / explosive down & up motion.
Do a back squat as usual, pause for 2 seconds at the bottom of the movement.
Reverse Grip Pulldown hold at halfway
Squeeze glutes and focus on leading with your hips. Go as low as you can and just drop when you can't hold.
1 x Forward Roll / 1 x Backward Roll
Maintain Watts for all sets.