[NL] 4Q Deceleration & Acceleration Power

HIIT
Giant Set x 1

4Q = exercises that are performed linearly with only bodyweight, linearly with additional weight, multidirectional with only bodyweight, and multidirectional with additional weight.

ULT
Box Jump
reps 10
Set Reps
1 10
LMT
Wall Medicine Ball Shuffle
time 30 s
Tempo fast
Rest 60 s
Perform a shuffling movement while simultaneously tossing the MB at the wall in an arc, passing the ball to yourself. Timing is everything.
Set Time Tempo Rest
1 30 s h:m:s Fast 60 s (h:m:s)

Focus on a fast deceleration followed by a quick change of direction (minimal time stopping and going the other direction!).

UMT
[NL] Transverse Split Squat Quick Drops
reps 8 reps per leg (alternate)
Tempo fast
Rest 60 s
Set Reps Tempo Rest
1 8 reps per leg (alternate) Fast 60 s (h:m:s)
LLT
DB Snatch Get Up
reps 5 reps per side
load moderate
Tempo explosive
Rest 60 s
Set Reps Load Tempo Rest
1 5 reps per side Moderate Explosive 60 s (h:m:s)

Go with a weight that allows you to drive up with speed (i.e. power!), and maintain good form throughout the entire range of motion.