Every 4 min (3min on + 1min rest) for 5 rounds of:

"Compete"
21/21 Alt. Lunge Jump
15/15 S.A DB Floor Press
9 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds
M: 50 lb. dumbbell
F: 35 lb. dumbbell

"Move Hard"
21/21 Alt. Lunge Jump
15 Clapping Push-ups
9 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds

"Just Move"
21 Alt. Lunge Jump
15 Knee or Wall Push-ups
6 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 2ft for men & 1ft for women

INTERVAL A/B

Every 4 min (3min on + 1min rest) for 5 rounds of:

"Compete"
21/21 Alt. Lunge Jump
15/15 S.A DB Floor Press
9 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds
M: 50 lb. dumbbell
F: 35 lb. dumbbell

"Move Hard"
21/21 Alt. Lunge Jump
15 Clapping Push-ups
9 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds

"Just Move"
21 Alt. Lunge Jump
15 Knee or Wall Push-ups
6 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 2ft for men & 1ft for women

25 minutes

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