Strength. Bench or Shoulder Press
2 x 5 Warm Up
5 x 3 (Increase weight each set.)
Gymnastic/Skill. Explosive Box Jumps
2 x 5 Warmup
5 x 3 (Increase height each set.)
Alternating Single Arm Russian Kettlebell Swings (53#/35#)
Run 200m after each couplet
Post your scores to the Whiteboard.
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