Warm-up

Strength:

Every Minute on The Minute x 10min

1- High Box Jumps x 3-5 reps These should be much higher than your typical box jump in a workout.

2- Ring Dips or Box Dips x 6-8 reps

Conditioning:

3rds

1min Single Dumbbell Box Step Overs 35/25 24/20

1min Hand Release Push-ups

1min Ab Mat Sit-ups  

1min Box Jump Overs 24/20

1min Rest

Finish:

3 sets
L-sit or Knee Tuck on Boxes x 30sec (accumulated)

Palloff Press x 12 each way (slow and controlled)