Time for some high box jumps. Take this as a chance to push yourselves and choose a box height that is a little bit higher than you are used to. The reps are lower, so challenge yourself. If your skill for the fitness and lifestyle challenge is thrusters, box jumps are an amazing way to increase explosiveness you need for it. Take a look at this great article that has some suggestions on how to improve your technique.
1a. 4x10 seat KB/DB press
1b. 4x8 DB front to lateral shoulder raise
Box Jumps 32/24"
Box jumps 32/24