2min jump rope
shoulder prep from the board
15 minutes of hand stand or HSPU work. You may do EMOM OR 3x max reps.
skill/strength part 2
1a. 5×3 Back Squat adding weight each set. rest 1 minute.
1b. 5×3 box jumps getting higher each set. rest 1 minute.
1c. 5×10 GHD sit ups. rest 1 minute.
So… for the above you will do 1 set of squats, then 1 set of box jumps, then 1 set of GHD sit ups.
supine hamstring stretch w/ band 2 min/leg
wall straddle 2min
downward dog 4x 30s