Dynamic Warm-up

Strength: 3 sets

1a) Shoulder Press x 10-8-6 reps

1b) Horizontal Ring Row with 3sec Pause* x 6 reps (@1113)

1c) L-sit or Knee Tuck on Boxes x 30-45sec accumulated

*You can make these very difficult by getting horizontal with feet on a small box

Conditioning:

50/35 Calorie Bike

50 Reverse Alternating Lunges (bodyweight)

600m Run

30 Box Jump Overs 24/20

Finish:

2-3 sets

Box Shoulder Stretch x 30sec

Quad Couch Strength x 45sec each leg