Equipment needed: box or step-something to jump on to, kettlebell
Warm up: (60 sec.)
Shoulder threading
Squat
Push up
Alternating lunge to front, rear, diagonal
Seated twist with hands on back of head
Work:
Box jumps
Hold bench/step then do log jumps (feet together)
Step up with kettlebell on bench
Push up
Clean press and squat with KB
Punches with lite KB's
Cleans
Swings
Angle box hops to bench
Knee ups with step ups on bench
Burpees to bench jump ups
Rest
Then 40 seconds of sprints with 10x push ups...repeat this 5 x resting as little as possible
Cool down and stretch as necessary