Strength

Warm up 10:00 jog
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×8
OH walking lunges 2×10 per leg with 10#DB
2×10 step ups (10/leg) 24” box
Foam roller

Then:
Work up to 1RM SLDL
Then 6×3 @ 80% 1RM per leg

Then:
5 ring dips + 5 ring push + 5 ring pull-ups
x 5

Athletes: BDO