Warm up:
Double under & air squat practice
Strength:
Dead lift 5 x 5
183 - 223 - 243 - 253 - 223
Push press 5 x 10
89 - 110 - 120 - 125(9) - 89
Conditioning:
4 Rounds
90 single jump ropes
10 pull ups
15 24inch box jumps
20 KB swings 50#
(2 minute rest in between)
Averaged 3:05 per round
Endurance:
Run 20 minutes
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