5 front squats @ 80-85%
400m run AFAP (note: the run is not a rest, go hard on this part)
2 sets of each
30/30 x 4 split jumps
30/30 x 4 frog hop
(30 seconds on, 30 seconds off x 4 for split jumps. Do the same for frog hops. Then do second round of 4 sets for each).