Warm Up

Shoulder Mob
Foam rolling quads, back and lats
Hip and ham stretch
3 rounds of
10 Jump squats
10 Push Ups
10 Situps

 

 
Strength

Warm up for box jump
Advance use 30″
Others scaled as need
5x 10 jumps

EMOM x 10 min
Even: Unbroken pullup
Odd: Unbroken ring dips
LITE Version
Even: Pull up top hold As long As Possible
Odd: Ring dip bottom hold As Long As Possible

 

 

Conditioning

CF.2015.09.09

15min AMRAP
20 OH Lunges (20/15kg plate)
20 Russian twist with slam ball (20/10#)
20 Medball clean (20/14#)*
20 Wallball
*LITE
20 KBS (20/14kg)