Round 1

Barbell Squats 3x20 superset with Squat Jumps 3x20 seconds (rest 1 minute each round)

Round 2

Deadlift 3x10 superset with Broad Jumps 3x30 seconds (rest 1 minute each round)

Round 3

Bench Press 3x15 superset with Explosive Push-Ups 3x10 (rest 1 minute each round)

Round 4

Pull-Ups 3xFailure superset with Dips 3xFailure (rest 1 minute each round)

Final Round

Jump Rope 5 minutes