1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set
10 single-leg toe touches/leg
10 alternating reverse lunges
10 step-ups
:30 mountain climbers

1 set
10 unweighted good mornings
10 walking lunges
10 box jumps
:30 up-downs

- RX -
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
- Step down from the box.

- INTERMEDIATE -
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
- Step down from the box.

- BEGINNER -
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
- Step down from the box.

- MASTERS 55+ -
Every 2:00 for 10 rounds for load:
10 box jumps (12/12 in)
3 hang squat cleans
- Step down from the box.

Accumulate:
2:00 seated pike stretch (feet wide)

Every 2:00 for 10 rounds for load:
10 tuck jumps
3-7 double-DB hang squat cleans (35/50 lb)