Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps
♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box
Scaling:
Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.
Intermediate Option:
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box
Beginner Option:
Every 3 minutes for 4 rounds complete:
14 dumbbell walking lunges
14 burpee box step-ups
♀ 15-lb DBs, 12-in box
♂ 20-lb DBs, 20-in box