four cycles, as many repetitions as possible in 90 seconds; rest exactly two minutes between cycles:
10x goblet squat + max weighted lunge jump –or– (10x air squat with 3-second hold at bottom + max bodyweight lunge jump)

then, three rounds for quality:
10x dumbbell bent-over row –or– 10x scapular pushup
10x dumbbell floor press –or– 30-second hold in half-pushup position
20x dumbbell biceps curl –or– 10x inchworm walkout

Zoom class links: