strength

Warmup:
5 x pullup, 5 x ring pushups, 5 x box jump
3 rounds

DB floor press @ 80:
9, 9, 9, 6, 6, 6, 3, 3, 3; total 51 reps

Pullups alternated w/ floor press:
3 x 6 @ +35
5 x 6 @ +25
2 x 6 @ bw

Ring Pushups:
6 @ +25
12, 10, 10, 9 @ bw

DB shrugs @ 80:
4 x 12

med ball situps
2 sets