General Warm-Up
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
… then 3 rounds of:
10 Russian Step-Ups
10 Air Squat
10 Samson Lunge
A.
Four sets (Every 3 minutes):
10 Heavy Russian Kettlebell Swings
10 Tall Box Jumps (jump up, step down)
B.
Six sets for times:
10 Dumbbell Deadlifts
10 Dumbbell Hang Clean & Jerks
Rest 60 seconds
Goal < 90 seconds per set