6 Rounds: 30 min workout. Do all 3 rounds of each exercise before moving to the next.

Squat Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

Plyo Push-Ups x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

Split Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

T Rotation Plank x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

Knee Tuck Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

20 min AMRAP:

Broad Jumps x 5

Pull-Ups x 10

Push-Ups x 15

Walking Lunges x 20 each leg

Bear Crawl or Crab Walk x 25 meters

Run/Jog x 50 meters