A. Every 1 minute, for 9 minutes (3 sets) of:
Station 1 – KB/DB Front Squats x 10 reps (add weight each round if you have option to do so with different weights)*
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each (intention here is heavy)*
Station 3 – Tall Box Jumps x 10 reps**
*If you don’t have option for DB/KB weights, load a backpack with books/objects.
**If you don’t have option for box jumps, perform standing tuck jumps.
B. Against a 3-minute running clock… (15 min total):
Run for 2 min*
Max Reps of Squat + vertical jump with remaining time for max reps.
Rest 2 minutes and repeat for a total of THREE sets.
*If you cannot run, perform 2 min of up downs (burpee without pushup)
C. Core Accessory:
3 min of deadbugs slow and controlled