A1. Weighted GHD back extension x3x12
A2. Weighted dips/bwt dips 3×5
A3. High box jump 3×1.1.1.
For time:
100 double unders
100m FW @ heavy weight 70/55# per hand
100 hollow rocks
50 double unders
50 cal row
50 ghd sit ups

Cool Down:
Partner OH stretch x 15 sec. per person x 3 sets
z-stretch off the bench x 45 sec. per leg
bench OH stretch + ext. rot and reach x 10