4 Rounds for quality of:
3 Box Jumps
10 Banded Push-ups
10 Jumping Squats
10 Banded Barbell Rows, pick load
10 V-ups
20 Row Calories

Box Jumps- high
Jumping Squats- add loading if you like
Row Calories- easy to moderate pace

Keep this all about explosive power and quality of movement. We are less concerned how quickly you move through the workout and want the focus more on explosive power within each of the movements. Choose a box height that is high and won’t allow for rebounding but isn’t something you are going to be failing a rep on. The banded push-up is often best with a mini band but if you don’t have one you can toss a plate on your back. Jumping squat should still have loading on the lighter side if you plan on using any. You can get creative with what variation you would like to do. Barbell on your back, dumbbells at sides, etc. Row should be at a recovery pace and be an opportunity to just move and rest before the next round more than anything.

Post Work
For quality:
Bird Dog, 3x L 20 secs/R 20 secs
3×8 L/8 R Reverse Lunges, pick load
1min ea. Banded Lying Hamstring Stretch
1min ea. Banded Lying Crossover Stretch