
Warm up–
2 Rounds
30 Jumping jacks
10 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
50-30-10
Push ups
Box jumps (24″/20″)
KBS (53#/35#)
14 min cap
Warm up–
2 Rounds
30 Jumping jacks
10 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
50-30-10
Push ups
Box jumps (24″/20″)
KBS (53#/35#)
14 min cap