300 jump rope revolutions 200 battle rope waves 100 kettlebell swings 100 in-place bear crawls 100 lunges 50 wall balls 50 sandbag cleans 50 box

Goblet squat Barbell muscle snatch Dumbbell muscle snatch Dumbbell skier swing Alternate kettlebell swing Dumbbell farmer’s walk Box squat jump Stepup jump Battle rope wave