One jump squat. Ten reverse lunges. One tricep extension. The numbers look almost too simple - until the set reveals what it actually is: a grinder that keeps returning to explosive jumps and floor-level tricep work while the legs work through 10 lunges every single time in between. Three jump squats per set. Three tricep extension blocks. Thirty lunges. The Crusher does not need big numbers because the structure does the work.

Jump squats demand a full explosive effort and a controlled landing - knees soft, weight through the heels, no crashing into the floor. Reverse lunges step back and load the glutes more than a forward lunge, which means the posterior chain gets the bulk of the leg work. Tricep extensions in plank position bend the elbows and lower the body close to the floor, then press back up using only the triceps - not a push-up, just the back of the arms doing all the work. The 10-count plank hold that appears mid-set is not a reward. It is The Crusher reminding the body who is in charge.