Warm up(10)
3rds
10 plyo jumps
10 windmills
10 hip rotation

WRK(25)
6 giant sets(complete each exercise in succession)
12 bridged dumbbell chest press
three seconds up + three seconds down
12 reverse flys
12 cal row
12 overhead tricep extensions
12 ring rows or 6 strict pull ups
24 heavy jump rope
rest as needed after each round

Finisher
30 leg raises
1:00 chest opener