Start off today with DE back squats. Perform 3 reps on the minute for 12 minutes. Use about 55-60% of your 1 rep max. Add bands or chains if you have them!
Rest 5-10 minutes then perform the following for time:
15-12-9 reps of :
One arm dumbbell overhead press (each side)
Burpee box jumps
Run 400m after each round.
Post loads and results to comments!! Good luck!!!!