MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
15 Double Unders 
10 Slow Wall Squats
200 mt Run
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS & SPECIFIC WARM UP
3 Round
5 Air Squats ( Squat Jumps – Box Jumps ) Increase every round – 10 Push Ups – 15 Walking Lunges

CONDITIONING
5 rounds for time of:
20 Box Jump #60/50
40 Push Ups 
60 Walking Lunges