4 laps

Dynamic

1 min Arm Circles forward 1 min Arm circles Backwards

50 Bar Jump Squats 5 and switch until you reach 50 reps  10 rounds

40 Bar Jump Squats 40 Jumping Pull-ups 5 and switch until you reach 40 reps try to attempt real pull-ups every time.

30 Jump Shrugs and 30 Bar dips 5 and switch until you reach 30 reps weight 65lbs-95lbs

50 reps on Bench press 5 and switch to 15 reps on sit-ups until you reach 50 reps on bench press.

Shoulder circuit 15 reps +

4 laps and Stretch