2 sets
:30 jump rope
10 Cossack squats
10 over the fence
10 DB RDLs (light)
10 DB strict presses (light)

4 sets for reps:
:20 plate hops (45/25 lb)
– Rest :40
– Focus on fast feet and getting as many reps as possible.

5 x 2:00 rounds:
20 DB box step-ups (50/35 lb) (16/20 in)
Max reps of DB push presses
– Rest 2:00 between rounds

Intermedite: 35/20 lb
Beginner: 20/10 lb

*Score Push press total*

3 sets:
:30 reach, roll, and lift
30 banded pull-aparts