Dynamic warmup (10 min)
Front Squat + Tuck Jump - 5x6 + 5 tuck jumps/set
Clean - 3 x 8
KB Walking Lunge - 3x20 each leg
Leg Extension - 3x15
Glute Bridge - 3x12
Box Jumps - 4x15
MetCon
Med Ball Squat Toss + Burpee - 21-15-9 for time; 21 MBST + 21 Burpees, etc.
Static stretch (10-20 min)