Warm up
3 rounds
:45 high knee
10 lunge + elbow to floor
15 air squats

Workout
8-12 rounds of 1 min 15s work / 1min 45s rest
8-10 box jumps (step down) / tuck jumps
12-20 jumping lunges
max reps jumping air squats

goal is to be able keep jumping air squats in 5 reps scheme

Accessory Work
2-3 rounds
10-15 single arm bent over row
15 weighted glute bridge
1-1,5 min plank hold
rest as needed