Workout of the Week

3 Rounds:
5 minutes of each, 3 minutes of each, 1 minute of each

Partner Row
Kettlebell swing
Box Jumps at 18" tp 24"

If you don't have a partner, go make new friends. If you still don't have a partner, set the load on the cable row at your gym to an appropriate resistance for this kind of endurance movement. Attach the rope tricep handle to the cable and go to town.
As far as the kb swing, men try starting with 40#, women 30#, but adjust from there depending on your
own fitness. The same goes for the box jump. Adjust to whatever height is most appropriate for your fitness level. Do not rest in your comfort zone. Push yourself, but be safe.