Power

Warm up
10:00 AD/C2/Jog/Ride
Wall squats 3 x 5
Clapping push ups 3 x 10
Squat, Tuck and Knee Jumps all 3 x 5

Then
Goblet Dead Squat with vertical jump 5 x 5
Heavier KB each round
10x Flying Burpees between rounds

Then
30x Box Jumps 24” box
Rest 2:00

Then
20x Double jumps, over 18” box + broad jump
x 2 rounds

Then
1 min all out on the Airdyne