Part 1:
3 Rounds
:30 on/:15 Transition
Push Ups
Air Squats
Back Extensions
Plank Hold
Part 2:
4-4-4-4
Back Squat
Rest 3-4 Minutes, then
Max Reps at 85-90% of heaviest set
Part 3:
For Max Reps
2 Minutes Box Jumps (24/20)
2 Minutes Wall Balls (20/14)
2 Minutes KB Swings (53/35)
1 Minute Box Jumps
1 Minute Wall Balls
1 Minute KB Swings