3 Sets With 2 Min Rest In-between
15 Thrusters (95/65)
9 Box Jumps (30/24)
* You want to be able to complete each round in about two and a half to three mins. With that being said, pick a weight on the thrusters that will allow you to complete all 15 reps unbroken. Also pick a box height that is comfortable for you. Not something that will cause you to move slower. You want these to be quick sets.
3 Sets (NFT)
10 Band Pull A Parts
5 Single Leg KB Dead Lift (Each Leg)
30 Sec Plank Hold