Weighted Lunges

3 x 6/leg; rest 90 sec

+

5 sets

10 pull ups

60 sec box Jumps

rest 90 sec

or

A1. Press- 5 x 5; rest 10 sec

A2. KB Swings- 5 x 15; rest 90 sec

+

Not for time-

50 Back Extensions

100 Sit Ups