Equipment needed:
Jump Rope
Dumbbells

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Jump Rope
Renegade Rows
Jump Squat
Split Jumps
Man Makers

Equipment Needed:
Box or step
Slam Ball

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Box Mountain Climbers
Plank Ups
Box Jumps
Box Plyo Push Ups
Alternating Step Ups

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Skater Hops
Push Press
Plyo Step Ups
Incline Push Ups
Frog Jumps

Equipment needed:
Jump Rope
Trap Bar (can sub with Kettlebells or Dumb Bells)

30 seconds on 30 seconds off
3 rounds
2 mins rest between rounds

1. Jump rope
2. Double overhead Carry
3. Trap Bar Deadlift (sub with KB or DB)
4. Trap Bar Farmers Carry (sub with KB or DB)
5. Continuous Goblet Sq...

30 seconds on | 30 seconds off
Rest 2 minutes between rounds
3 total rounds

Frog Jumps
Triceps Push Ups
Split Jumps
Plank Shoulder Taps
Single Leg Pogo Jump
Plyo Push Ups

Continuous Goblet Squat
Triangle Push Up
Single Leg Deadlift
Walking Push Ups
DB Lunge
Renegade Row

KB Snatch
Split Jumps
Man Makers
Frog Jumps
Push Ups
Skater Hops

2 Rounds: (20 Seconds Rest After Each)
KB Swing x10 (hip hinge power)
KB Pushup x10 (horizontal push)
Weighted Reverse Lunges x10/side (hip hinge)
Bent Over KB or DB Bilateral Row x10 (horizontal pull)
Plyo Step Up x20 (quads power)
KB Standing Overhead Press x10 (vertical push)
Weighted Split S...

3 Rounds:
Jump Squats
Plyo Push Ups (or regular)
Split Jumps
Triceps Push Ups
Kettlebell Swing
KB Snatch

Do each exercise consecutively with 30 seconds rest between exercises, 3 rounds, 2 mins rest between rounds

Jump Rope x30 seconds
Walking Push Ups 10 each way
Split Jumps on Step x20
Man Maker x5
Continuous Goblet Squat x20
DB Push Press x10