A2 Squat jump with hold
Stand with your feet shoulder-width apart, arms extended overhead. Quickly lower into a quarter-squat, bringing your arms down and back (a). Using your hips and arms to generate force, quickly reverse the movement and jump off the floor, slightly raising toes towards shins (b). Land softly and hold for 1-2 secs. That’s 1 rep. Do 8-10, then rest for 90 secs.