Warm-up Drills
Speed Rope 3:00
2 Rounds for Quality:
5 x Burpees Jumping Pull-ups
7 x Medicine Ball Cleans
9 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Hoostie''
Complete 5 Rounds of the following for time.
6 x Pull-ups - scaled blue band
6 x Dips - scaled static
6 x Push Press 40lbs
15 x Jump Squats 45lbs