Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of 5 Pushups (4-count) and 20 Lunge Steps (1 rep/leg)
Complete as many rounds as possible in 18 minutes:
10 Plyometric Pushups (clapping, hands off the ground, or elevation change pushups are all acceptable forms of plyometric pushups)
15 Jumping Squats (must jump at least 6 inches off the ground for rep to count)
20 Jumping Lunge Steps (aka Superstars…10/leg)
100 meter SPRINT
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