Push Press 3-3-3-3
Burpee Box Jumps
then finish with 50 Weighted OH Walking Lunges 20/10kg.
Power is all about hip extension. Violent aggressive hip extension. Most dynamic human movement is. In the squared ring, the octagon, on the parallel bars, the mat. Nearly every movement you do in the gym–be it with a barbell, kettlebell, on a pullup bar or ring, or bodyweight–is ultimately about hip extension. The next time you move, in the gym or otherwise, think about every movement as an act of hip extension.