It's all about the PRESS!

Warm up:

DJM
Ladder Pull ups and Push ups to 5
Jump rope(20 Double Unders or 60 singles)
Trunk rotations with medball(10#, 14 #)x 5 ea side


Skillwork:

Shoulder press with weight
Kipping Swing work

WOD:
Every minute on the minute for 10 minutes:

5 Shoulder press
5 Box jumps
5 Switch jumps

Stretch:
Shoulders and legs


Keep on bringin' it!