4 rounds

  • Seated jumps x 5 (sit on a box and explode up towards the ceiling)
  • Med ball push throws against wall x 3
  • Cross body twists with band x 10 each side (core movement)

Extra work

Heavy floor presses 6 reps on / 5 seconds off x 10

Lateral squats w/ sliders 3 x 10/10 w/ fatbells - go slow and quads and glutei at the top.

Prowler 3 x trips on the turf