Warm up
2 sets
10 alt lunges
15 calf raises
20 Cossack sqauts
15 push ups
10 dips
For fun
3 broad jumps for distance
Strength
pull up/ inverted rows/ rind rows
3 sets
5 close 5 shoulder width 5 wide grip
max negative chin up hold after each set
(use lowered bars or rings, for leverage)
Met con
3 rounds
30 second squat hold
5 squats into…
10 jumping squats
20 jumping lunges
30 MT climbers