21-15-9 repetitions of each of the following:
Kettlebell rows from plank position
- Box Jumps
So you’ll start by completing 21 total KB rows, then 21 box jumps. Then you’ll move on to 15 rows, 15 jumps, and 9 and 9. If you don’t have a KB or DB to row, sub pushups. If you don’t have a box or bench or plates to jump on, either do tuck jumps (jump as high as possible bringing your knees up as high as you can), or do squats.