Movement Prep:
Shoulder Series x 1

Warm-up:
A) 2 rounds:

  • 30 single leg jump rope + 5 see saw steps - Right
  • 30 single leg jump rope + 5 see saw steps - Left
  • 10 Ipsilateral Dead Bugs


B) 2 rounds

  • 15 hanging shrugs
  • 5 strict pull ups or 10 ring rows
  • 15 Russian KB swings
  • 5 Goblet squats w/ 5 second pause in bottom position


C) Partner Banded Broad Jumps 3x3

Workout:
"Roy"
Five rounds for time

  • 15 Deadlift (225/155)
  • 20 Box jumps (24/20)
  • 25 Pull-ups