Set timer to 24 rounds of 30/10. Every other drill being star jumps or jumping jack for modification, the purpose is 90% output
1-ELEVATED REAR LEG LUNGE (LEFT)-begin with left foot on the floor and right foot rested on tire behind you. Lunges!
2-STAR JUMP-From standing position jump up with arms and legs wide in an explosive plyometric action.
3-ELEVATED REAR LEG LUNGE (RIGHT)-begin with right foot on the floor and left foot rested on tire behind you. Lunges!
4-STAR JUMP-From standing position jump up with arms and legs wide in an explosive plyometric action.
5-CROSSOVER BURPEE-cross one leg over the other to perform a single leg pushup at the bottom of the burpee. Alternate sides
6-STAR JUMP-From standing position jump up with arms and legs wide in an explosive plyometric action.
7-SANDBAG CURL-select appropriate weight but push it
8-STAR JUMP-From standing position jump up with arms and legs wide in an explosive plyometric action.
9-TIRE STEP UPS-step up on the tire making lead leg do the work. Alternate sides
10-STAR JUMP-From standing position jump up with arms and legs wide in an explosive plyometric action.
11-SANDBAG SQUAT-select appropriate weight but push it
12-STAR JUMP-From standing position jump up with arms and legs wide in an explosive plyometric action.