This workout is by Nick Tumminello. It basically consists of
- 20 Speed Squats
- 24 Front or Reverse Lunges
- 12 Inch 24 reps of Spit Jumps W/ a box
- 12 inch 12 box Jumps
This workout can be done 3-5 times. You can wear a vest for the first 3 rounds and either take it off or make it lighter for the last 2 rounds.