WARMUP:

One minute medicine ball figure 8's  alternated with one minute of jumping rope     3X

WORKOUT: 

Hanging knee raise - tricep dip - modified pullup           3 X 15  (done as a tri-set)

Pushups (15) - bodyweight squats (30)                         3X  (done as supersets)

 CLEANS                          6

JUMP SQUATS (to wall)      25                 2 x as superset; 1 minute rest between sets

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CLEANS                            6  (increase weight)

JUMP SQUATS (to wall)      25

PUSH-PRESS                     12                 2 x as tri-set; as little rest as possible between sets

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GOBLET SQUAT                  12

WALL JUMP WITH MEDICINE BALL  12      3 x as superset; as little rest as possible between sets

BARBELL SQUAT     3 x 10    Pyramid the weight up; aim for bodyweight final set

DUMBBELL BENCH SQUAT TO OVERHEAD PRESS     3 x 10   Pyramid weight up

ONE CONTINUOUS SET OF 30 DB SQUATS, BROKEN DOWN AS FOLLOWS:

                     10 with lateral shoulder raise; 10 regular db squats; 10 with lateral shoulder raise

ONE CONTINUOUS SET OF 30 DB SQUATS, BROKEN DOWN AS FOLLOWS:

                      10 with single db front raise (between legs); 10 rear delt raise w/o squat; 10 with single db front raise

STEP UPS ONTO BENCH (standing so you are parallel to bench, not facing it) - with single dumbbell -

                      10 on each leg with as little rest as possible --- 3x

Power cleans                      3x10

reverse db lunge with same arm shoulder raise       3x12 each leg

goblet step up*                   2x12 each leg

weighted side lunge (lt. wt.)  2x12 each leg, one leg at a time

Jump squats                        1x50 with 1 minute hold at end

*goblet step-ups to be done off the side of a bench or platform, so instead of facing the platform, you will be parallel to it.

To do a goblet step-up, hold a dumbbell vertically under your chin, close to your body with a palms-up, fingerless grip.