Training

Warm:

3x10 banded dislocates

3x10 squats

7min AMRAP

100m row

20x double under

5x burpee

rest 2min then repeat

6rounds +72m, 7rounds

Work up to high knee jump

2x@ 2, 4, 6, 8, 10, 12, 14"

Work up to high stiff leg box jump

2x@ 2-, 22, 24, 26, 28, 30, 32"

Back squat fro recovery

10x@ bar, 135, 175, 175lbs