Power

10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00

2 x 8 Shoulder Openers

2 x 5 Cuban Press

10x Ys, 90/90s at X-Sym Bands

3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
3 x 5 Knee Jumps

Then:
3 x 8 DB PP @ 25, 30, 35#

Then:
5x Box Jump (@30″Box) + 3x BB Push Press (Heavy!)
x 7 Rounds

Then:
Rest 5:00min

Then:
10x Bulgarian Bag Broad Jump + 10 sec Sprint + 30 sec Rest
6 rounds
Then:

Cool Down, Extra Mobility Work, Foam Roll