3 rounds:
Single-leg box jump, 6 reps/leg
Seated banded lat pulldown with bar, 10 reps
Standing dumbbell inverted cross, 8 reps @ 8 lbs
L-sit :10
Strength
10 min to a heavy set of the complex = 90 lbs
Complex = 2 shoulder press + 3 push press
1 @ 33 lbs
1 @ 83 lbs
1 @ 90 lbs
Performance
3 sets for reps = 70-52-59
1:00 max effort kettlebell swings @ 53 lbs
1:00 max effort strict pull-ups
1:00 max effort double unders
Rest 1:00
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