10 Air squats
10 Strict Press (with wall ball)
1 Minute – Box jumps (24/20)
1 Minute – Wall balls (20/14)
1 Minute – Toes to bar
1 Minute rest
Box jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on.
Wall balls – The weight for this should be light enough to complete sets of 10 or more. Perform a thruster with any odd object if you don’t have a wall ball.
Toes to bar – Modify to a knee raise if you aren’t consistently getting your toes to touch the bar. If you don’t have a bar to hang from then modify to a weighted sit-up OR a candlestick.
Playboy stretch (30 seconds each side)
Thread the needle (30 seconds each side)
Seated hamstring stretch (30 seconds each side)