Warmup - With an unweighted BB, do 3 rounds of:
Clean Grip Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Start light then try to add weight for sets 2, 3 and 4.
#2 In any order and any combination, do:
24" Box Jump - 20 reps
Pullup - 30 reps
Medicine Ball Wall Ball - 40 reps
Double Under - 50 reps
Overhead Plate Walk - 100 meters
Run 400 meters
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