Front squat:
3 x 3 @ 75-90% of 1RM
3 x 5 @ (up to) 75% of 1RM
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then, 4 rounds of:
6 Shin hops (Use assistance as needed) or High-knee jumps
10 yd. walking inchworm
1 minute rest, and then as quickly as possible:
120 Jumping jack
90 Double-under
30 V-up
If the double-under is not yet in your tool box, perform 4 rounds of 30 high-knee jumprope + 5 burpees. V-up: If position breaks, rest :20 sec. then resume, and add 5 reps to the total (Ex. 2 breaks = 40 total V-up.)