Strength

3 Rounds (not for time)
8-12 Floor Press
8-12 Plyo Push-ups
*Rest 1-2min*
8-12 DB/KB Bent Over Rows
8-12 Inverted Plyo Rows
*Rest 2-3min*

Conditioning

5 Rounds
12 Box Jump Overs (24/20)
20 Sit-ups