This workout is split between and upper and lower body circuit that each has a section that focuses on your strength, your endurance and your power. You need a bench / step for this workout and also a weight. There are two circuits and we do each one twice.
Strength: tempo (3:1) split squats - 10 reps each side
Endurance: step up & knee drive with lunge to change - 60 seconds
Power: single side step up - tabata for 2 mins (20s on, 10s off)
Strength: tempo (3:1) elevated push ups - 10 reps each side
Endurance: 4 tricep dips to 4 feet elevated climbers - 60 seconds
Power: snatch to lunge - tabata for 2 mins (20s on, 10s off)
Here is a follow along workout where you can work out with me: