Warm Up, 3x:
12 Lateral Jumps over Precision Trainer
12 Walking Lunges
6 Kong Vaults
6 Star Jumps
6 Burpees
6 Ring Dips

1:30 /side Banded Ankle Stretch
1:00 /side LAX Ball Smash on Arch and Pad of Foot

-10 Rope Knees to Elbows
-15 Back Extensions (on GHD)
-15 Nova Jumps (Squat Down, Jump Up, try to bring hands and feet together in front while still in the air, then land into a squat)
-Rest 2:00

Then, For Time:
-Short Lap Karaoke
-15 Pull Ups
-Backwards NJ Sprint
-15 DB Thrusters
-NJ Sprint
-25 Slam Balls

Compare results to 5/18/16