Pause Back Squat x 5

Windshield Wiper From Floor x 8

Weighted Box Jump x 4

Pause for an honest one one thousand on the squats. For the wipers, lie flat on your back, arms out, legs straight to the sky, and control them side to side, like a windshield wiper.


Chin Up x 10

Jumping Ball Slam x 5

Go with a 20 pound ball, use the jump to be explosive and bring the ball over head, then as you land, slam down.

5X (or 10 minutes)

100ft heavy sled or prowler

5 Dumbbell Burpee High Jumps

30 Flutter Kicks

Ryan ParrComment