Two sets of:
Band Pull-Aparts x 10 reps (overhead)
and then . . .
Row x 500 meters @ a relaxed pace
Inchworm Walks x 6 reps
A.
Take 2 minutes to draw out your footwork and do 10 jump and lands
And then . . .
Three sets of:
Jerk Balance x 3 reps
*This is for techinique work. No need to load up heavy*
And then . . .
Every :90 sec for 12 minutes, complete (10 sets):
Concentric Behind the Neck Jerk x 1 rep @ 65-70% from blocks or:
Behind the neck pause jerks (pause in the dip)
B.
As many rounds and reps as possible in 20 minutes:
Burpees x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
24/20″ Box Jumps x 20 reps
Run x 400 Meters