All Systems Go is a full-body conditioning workout with the structure of a launch sequence: every subsystem gets checked, and three of the five checks are open-ended. Jump burpees, high knees, reverse lunges, jump squats and push-ups - locomotion, explosive power, pressing and cardio all firing in a single countdown of a set. If one system lags, the whole board knows about it.

The circuit runs without rest between exercises, and the order alternates checks under maximum load with checks under volume. It launches immediately with 2+ jump burpees - the single most demanding item on the manifest, positioned first while everything is fresh - then runs the legs through 20 high knees and 20 reverse lunges, pure cardio into unilateral strength. Then come the final two ignitions: 2+ jump squats and 2+ push-ups, explosive lower body and pressing upper body, both arriving on systems already taxed. The three 2+ counts are the telemetry worth reading: two reps is the minimum for a green light, and every rep added past it - for as long as form holds - is you reporting surplus capacity. The gap between your pluses at the start and the end of the set is an honest readout of the whole machine.

Make jump burpees full sequences: chest low in the plank, feet in, and a genuine jump at the top - the "jump" is not decorative. Drive high knees to hip height on the balls of the feet. Step reverse lunges long with the front shin vertical. Land every jump squat soft into the next dip, and keep push-ups one rigid line from head to heels, even the bonus ones.

Every system checked, every plus sign logged. You have liftoff - same time tomorrow.

Make it Harder: Set every 2+ block at 5+ across the whole set.

Make it Easier: Hold all plus blocks at exactly 2 and step the burpees out and in.