Perform each exercise at high intensity for the prescribed sets and repetitions.
Dumbbell Lateral Eccentric to Concentric Twists 5 x 8 (each way)
Isometric Squat Broad Jumps 1/4 squat, 1/2 squat, full squat 5 x 6 (each knee angle)
Dumbbell or Barbell Hang Clean + Press 5 x 6
Push-up + Knee Raise-In 5 x 12
Dumbbell or Barbell High Snatch Pull from Floor 5 x 6