Warm-up: 20/10, x5: high knee jog, lunges

45/15, x2:

• weighted squat thrust
• good mornings
• cross body mountain climbers
• fast feet
• bicycles
• jump squats
• mountain climbers
• battle ropes
• slam balls
• weighted knee raises
• elbow to elbow jumps

Finish: 20/10, x6: high knee jump rope