Warmup x 3 rounds
Speed squats (stop at 90 degrees) x 60s
Broad jump + shuffle back x 45s
Jumping jacks x 30s
Burpees x 15s
Strength - 3 rounds
60s work, 60s rest - farmer hold (find two of the heaviest objects you can hold in the house that won’t break - get creative!!)
Conditioning - 2 rounds - NO REST BETWEEN ROUNDS
3 minutes - max burpees over object (lateral jumps)
2 minutes - max thrusters (single arm, double arm, KB, DB, backpack - whatever it is - thrust it)
1 minute - max jumping squats
Cash-Out - 1 round (song)
“Bring Sally Up” - with push-ups (When Sally goes down - stop 1/2’’ off the floor - when Sally goes up, you go up :) )