“A:
3 sets, of:
Bear Crawl x 10 meters
Push-ups x 10 reps
Banded lat pulldowns x 20 reps
Broad jumps x 10 reps

B:
Deadlift
10-8-5-3-2-1
* increase load as reps decline

C:
Every 4 min for 16 min, of:
Push Press x 10 reps
Front Squat x 10 reps
Boxjump over x 20 reps
Double unders x 25 reps*
* Practice double unders till 25 reps of till 4 min

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps
“