Warm-Up
Thoracic Iso Holds

Then…

10 to 15 Perfect Parallette Shoot-Throughs

Then…

Every Minute on the Minute 6 minutes (3 sets)
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching)

Followed by…

Accessory Work
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
10/7 Calories of Assault Bike
10 Stationary Dips
20 Kettlebell Swings