A. 3 Sets r90S

20-30 Sec Hold Top of Pull Up/Do Neck Rotations While Hanging


B. 2 Sets

3/Side 3-Point Lunges

into 4 Reps BB Back Squat building to working weight

then do

3 Sets 8-10 BB Back Squat r75S


C. 6 Min of Work

12 Rebounding Hops on Mats etc

9 KB Swings

3 Lateral 5m Shuffles