Strength

Super Set

5 sets of

5 Box Jump 30"

5 Box Squat

 

Gymnastics

10 Scap Pull up 

5 Strict Pull up 

10 V-up

20 Hollow Rock 

 

Conditioning 

10:00 for movement quality 

20 Weighted Step up 20"

10 Wall Ball 

2 Rope Climb 20'