Warmup

-2 Rounds-
25 Jumping Jacks  
10 Box Jumps
10 Air Squats
5 Push-Ups 

3-4 mins achilles smash (watch the vid, it’s worth it)  

Conditioning

Work 2:00/ Rest 1:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)

But…
Start each interval with:
15 Burpees (Fx: 10)

Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can have a whole minute to work on knocking out Box Jumps.  Then of course rest for 1 minute and repeat until you finish 75 Box Jumps.  This will of course mean you’ll need a “box” of some sort- if you have one at home, great! If not then my suggestion is to use a park bench of some other suitable (read: stable!) platform.  I often find 2-3 steps works well too.

Core

A) Plank Down-Ups– 4×30 
B) 4 Count Flutter Kicks– 4×30 

These will be done as a superset- so alternate between sets of Plank Down-Ups and Flutter Kicks.  A 4 count flutter kick just means you’ll kick 4 times to make 1 rep. Think “one-two-three-ONE, one-two-three-TWO, etc”