MOVE Power Split Jump Primer

HIIT
Tri-Set x 2

This block is about priming the body and getting the nervous system firing fast and explosive.

UMT
MOVE Linear Split Catch w/Arm Twist @ Chest
reps 5 ea
0
Tempo fast
Rest 15 sec
Set Reps Tempo Rest
1 5 ea Fast 15 sec (h:m:s)
2 5 ea Fast 15 sec (h:m:s)
ULT
MOVE Split Stance Pulse
time 1
time 5 sec
Tempo explosive
Rest 15 sec
Set Time Time Tempo Rest
1 1 h:m:s 5 Sec h:m:s Explosive 15 sec (h:m:s)
2 1 h:m:s 5 Sec h:m:s Explosive 15 sec (h:m:s)
ULT
MOVE Split Jump – Quick Reaction
reps 5 ea
0
Tempo explosive
Rest 60 sec.
Try to minimize time on the ground and quickly spring up.
Set Reps Tempo Rest
1 5 ea Explosive 60 sec. (h:m:s)
2 5 ea Explosive 60 sec. (h:m:s)

5 or 15 lb dumbells. It shouldn't limit your vertical too much.