Every 2min x 8min
Dumbbell Box Step-ups x 12-16 reps
*Box height is based on YOUR height. Most people will use a 20in or LOWER. Base it upon your quad angle when your foot is on the box. It should be relatively parallel to the ground. These are for quality, not speed, so be deliberate with each step up and down.
As many Rounds and Reps as Possible in 2min of:
20 Front Squats
20 Box Jumps
20 Push Press
Rest 1min and repeat for a total of 3 sets.
Start each set where you left off. Score is total rounds and reps completed in the 3 sets.
Rx 115/75 and 24/20
Rx+ 135/95 and 30/24in
L-sit on Boxes x 30-45sec accumulated
Side Plank x 30sec each side
Rest as needed