30 Box jump (20″ W, 24″ M)
20 Box step @ 1/3- 1/2 BW
10 2-sec. overhead kettlebell swing* (35lb. W, 55lb. M)
Weight for box step can be dumbbells, kettlebells, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful. Drive through the hip and up- not forward- in each step.
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Static hold of your choice.
Any break of position during the 8 rounds= 10 burpees per infraction.
*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)