Full dynamic warmup
Falling Starts - 6x10m
Vertical Jumps - 6x3
Snatch-Grip Deadlift - 4x10 @ 185
Chinups -3x5 @ BW
Stability Ball Pushups - 5x10
Chest-Supported Row - 5x6 @ 45
Reverse Lunge (Front Squat Grip) - 4x(6/side) @ 135
Band Walks - 4x30m
Side Bridge - 2x4x30s
Wrist Roller - 2x3x4 @ 25
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