Go through 2 sets of each movement before moving to the next one:
High Knees
Double Step
Bunny Hops
Side to Side Bunny Hops
Hop Scotch
Side to Side Skaters
Bear Crawls
30 secs Triceps Dips off box/bench/chair
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)
If you do not have a bumper plate then you can perform 16 Alternating DB/KB Snatches or us a DB, KB or anything you can grab wth two hands to preform the Ground to OH movement.
If you do not have a box then use a bench, chair, couch, stairs or whatever you have available.
Complete 5 rds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups