5 rounds for quality and load of:

- 8 Single leg KB RDL each leg

- 8 rear leg elevated split squats each leg

- 8 explosive box jumps

At home:

- 8 single leg RDL holding a water bottle or something else in your hand

- 8 split squats (elevate if able) or sub 16 lunges

- 8 vertical jumps as high as possible

12 Minute AMRAP of:

10 Single arm Russian KB swings 35/18# (5 right arm, 5 left arm)
20 double unders (60 single unders)
10 Hang KB snatches 35/18# (5 each arm)
20 double unders (60 single unders)

At home:

Fill an old milk jug with water. Use this as a KB.

Sub 30 jumping jacks if no jump rope

https://youtu.be/ixKkBSrjcQo