4 rounds for quality
8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

4 rounds for quality
40/30 calorie Echo bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating