30 seconds on, 30 seconds off, 2 mins rest between rounds, 3 rounds
Plyo Split Lunge on Step. SUB: Continuous Bodyweight Squat
Medicine Ball Slams
Box Jumps or Jump Squats. SUB: Kettlebell Swing
Push Up or Plyo Push Up
Bench Hop Over Squats. SUB: Banded Squats with 3 Abductions
Overhead Toss. SUB: DB Push Press