Warm-up:

Shoulder and glute activation 

Workout:

PART A:

3 rounds for quality:

10 incline bench press (challenging, not to failure)

10 bicep curls (challenging, not to failure)

15 high box jumps (as high as you can comfortably go)

20 medicine ball twists 

PART B:

2 rounds at each station for 45 seconds, 15 seconds off:

 Up and down the stairs 

Ring push ups 

Duck walk (body weight , or option to load with a medicine ball)

Single leg glute bridges with feet on bench (entire round on one side)

Side plank (entire round on one side)

Jumping “strict” pull ups 

Tempo Sumo deadlifts 95/65 or lighter 

Body weight Bulgarian split squats (entire round on one side)