Workout:

10min warm up

2 x 5 cuban press

2 x 8 shoulder openers

2 x 5 wall squat

2 x 5 squat, tuck, jump

2 x 10 DB PP

Then:

3x BB PP HEAVY + 5x 30″ Box jump

7 rounds

Then

10x Burpee Broad Jump + 10x sec sprint outside rest walking back to start of burpee broad jump

5 rounds