Double-Under practice for 5 mins, barefoot
Or, 12" box jumps for 5 minutes nice and easy, barefoot
Dynamic Warm-Up


Weighted Ring Dips: 3x5

3 Rounds for Time of:
15 Deadlift 225#/95#
20 Box Jumps 24"/12"
Rest exactly 30s between rounds. Try to do them unbroken.

1 minute ladder intervals:
Run or Row all out for 1 min on, 1 min off, 1 min on, 50s off, 1 min on, 40s off, continuing to 1 min on, 10s off, then go back up the ladder.

Pic: Nothing but asses 'n' elbows

**Station Guys: Deadlift one end of a 30' ladder, 2 Sparklets Jugs, foam jugs, sandbag(s) or something heavy 15-45 times depending on weight

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