Warm up 10 min
2 x 8 shoulder openers
3 x 5 wall squats
Then:
warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight
Then:
Pull-up +
Deadlift @ 50% 1RM# +
Box Jump @ 24″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermision
Push Up +
Push Press @ 2 x 40# DB
10-9-8-7-6-5-4-3-2-1 reps of each