Warm Up

Every 3 minutes on the minute x 4 rounds

1 minute bike or row
8 med ball squats
8 med ball push press
5 push-up to downward dog
double under practice in time remaining
back squat demo
box squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:30 minutes on the minutes x 6 rounds

box squat x 3 reps build each set

Every 1:30 minutes on the minutes x 6 rounds
back rack squat jumps x 3 reps