2-3 x to your liking of "warm" 200m run / 30 jumping jacks / 30 mountain climbers + 10 extreme lunges (stretch) 10 cat cows 20-30 seconds hamstring stretch 20-30 seconds bottom squat position hold
box jumps or step-ups
push press 45/35# (empty bar)
- push-ups of any variation to your skill level.
- step-up on anything higher than knee height; if you do not have anything to step up on lunges in place would suffice push press anything you can grab with both hands like a backpack, sandbag, a small child (j/k), broomstick. Use your imagination.
Do this for time. You will push hard and feel the burn try to minimize rests and push the threshold a bit. BUT DO NOT FAIL. FORM OVER INTENSITY!
HAVE FUN! STAY HEALTHY! LIVE LONG!