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Warm up:

3 minutes jump rope practice work on Double-unders
then
2 x
10/10 Single arm Kettlebell Deadlift
12 walking lunge steps
6 push-ups

-Dynamic movement:

  •    High knees
  •    Butt kickers
  •    Deep lunge stretch
  •    Walking quad stretch
  •    High kicks
  •    Any other stretches needed

Workout:

Time 0-20:00 complete:

  • 3 Mile Air Bike, then Amrap burpee box jump overs

Rest 20-25:00

In 25-35:00 complete

  • 1K Row
  • 15 Dumbell deadlifts @50#/hand
  • 1K Row

Then rest 1:00

Complete For time:

Workout: For time

200 Meter Run
16 Kettlebell Squat Snatch @35/53#

x 4

Recovery:

Shoulders and Spine