Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 KB Swing
Then:
8x Box Jump + 10x Split Jump (5 per leg), can be weighted.
x 5 rounds, rest as necessary.
Then:
5x Deck Squat Burpee Combo (this is a deck squat right into a burpee) + 60 sec OH Plate Hold + 60 sec rest
x 5 rounds
Then:
30 sec Ring Support + 10x Body Row
x 4 rounds, rest as necessary

Cool Down

Athletes: Kirk, Andy, Ants