Referencing the video at the top of the page do the following warm up

2 min Run (or 400m)
20 Mountain Climbers (10 each leg)
20 PVC Thrusters

4 sets
• 5 Strict Overhead Press

Notes:
• Increase weight across each set.
• Lift every 2:30

4 sets

8 Box Jumps (higher than 1B)
10 Front Squats (constant, moderate weight)
12 Glute Bridge (add weight or perform single leg as needed)
1:00 Plank Hold

Notes:

• This workout should be done smoothly and methodically.
• Rest roughly 30 seconds between exercises and 2:00 between sets.

2 x 0:30 Bottom Dip Hold