3 Rds NFT:

• Chest to Bar Pull Ups x 6-8
• Broad Jump x 6
• Burpees x 4

Strength:

3 Sets:

• Close Grip Bench Press x 4-6 @21X1 (2 Sec down, 1 Sec pause, fast up, 1 sec pause)
• Wt. Hip Ext. x 10-12 @ 3031 (3 Sec down, 0 pause, 3 Sec up, 1 Sec pause)

Skill:

• 18 Single Arm Alt. Russian KB Swing (9 ea)
• 15 Box Jump
• 12/9 Ring Dips

• Mobility