Movement Prep:
2 rounds:

  • 1:00 Spiderman step w/ vertical reach
  • 1:00 Captain Morgans (30 seconds per side)
  • 30 seconds goblet squat hold
  • 30 seconds rest

Warm-up:
A) Jump rope 3 minutes - singles, crossing, backwards, etc.

B) For 5 Minutes:

  • 12 Alternating plank reaches
  • 6 Knee hug lunge w/ twist
  • 12 Russian KB swing
  • 3 see saw step to burpee

Skill:
Box Squats and Seated Box Jumps

Strength:
5-5-5-5-5 Box Squats
Perform 3 Seated Box Jumps immediately after each set of squats

Conditioning:
2000 double unders for time