Warmup: ROM drills, dynamic stretches, banded shouder work, 5 min jump rope (work double unders)
Teams of two will alternate to complete for time: Partner not completing reps will run 200m, switch when the runner returns. Reps are cummulative. Complete all reps of one movement before moving onto the next.
200 Jumping Squats
100 x KBS (53/35)
50 x Burpee Box Jump Overs (24″/20″)
Cooldown: 2 x 2min planks, roll out and stretch