I. Warm-up
a. Jump Rope 2-3 minutes
b. Dynamic Stretches
c. 3 Rounds of:
- Cast Wall Walks, 3 reps
- 5 Box Jumps, 33" - 36" - 39"
- Butterfly Pull-ups, 6-8 reps
- Good Mornings, Olympic Style, 10 reps, #45 - #65 x 2 sets
II. 3 Rounds for time of:
5 Rope Climbs, 15-20 feet
21 Ring Dips
50 Squats , with resistance band below knees
21:40 PR ! compare: 12/28/9 , 37:08
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