3 sets of:
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.
Row 1000 Meters
20 Burpees Over Box
40 Thrusters (20/15kg)
DB Biceps Curls 21s: 3 x 21. Rest 60s.