Fitness and Performance

1. 3 rounds
   2/1-Legless Rope Climbs
   15-Dumbell Bench Press 50/35
   9-Dumbell Thrusters 50/35
   (Scale to 3/2-Rope Climbs or 4 to 1 beginners rope climb)
2. Accessory Strength
   3 rounds
   10-Barbell Glute Bridges
   6-Seated to max vertical jump
   30 sec Right leg Couch Stretch
   30 sec Left leg Couch Stretch