200ft Broad Jumps

2×10 Clapping Push-ups

Mobility:

Banded or bar or ball chest stretch

Strength:

1a) Bench Press 5x3x70%

1b) Ring Row (single ring) 5×10 (5 count hold at top)

Conditioning:

15-12-9

Sumo Dead Lift High Pull

Ring Dip (x2 for box dip: 30-24-18)

Pull-up, strict

Shoulder Press

Weight for SDLHP and Shoulder Press will be the same, choose a manageable weight between 25#-95#