4 sets

Seated Box Jump x 4 reps

Broad Jump x 5 reps

Hollow Body Roll to Superman x 6 rolls each way

-then-

3 rounds of:

1 minute of sumo deadlift high pulls

1 minute of GHD sit-ups

1 minute of push presses

1 minute of GHD sit-ups

Rest 1 minute

Men: 95 lb.

Women: 65 lb