3 sets as warm-up:
30 single- or double-unders or jumping jack
10 alternating hip internal rotations to tall split kneeling
:30 supine plank
10:00 to build to a near-max standing broad jump or vertical jump (measured against wall, try both sides, too) OR if you have access to heavy loading build to a tough single power snatch, power clean, or clean-grip deadlift
+
8-10 sets for reps:
:20 power cleans or power snatches w/very light barbell, dual DBs, or sub Russian swings, alt DB snatch, or box jump/step-down
:10 rest
:20 sit-ups w/feet anchored and fingertips touching temples throughout
:10 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back
notes: same movements and intervals, just mashed up up this week (so :20 of the 1st, :10 rest, :20 sit-ups, :10 rest, repeat until you’ve hit 8:00-10:00)