Warm-up:
2 Sets
20 Yard “A” Skip
20 Yard Butt Kicks
10 Yard Carioca each direction
20 Yard High Knees 
10 Inch Worm Push-ups
5 PVC Figure 8’s each direction

Workout:
3:00 Max cal bike or row
Right into:
3:00 As many rounds as possible (amrap) of:
6 Dumbbell snatches per arm (50/35)
12 Toes to bar or sit ups 
24 Double unders or 48 singles

*Once finished with the 3:00 of bike or row and the 3:00 amrap, take a 1:00 break and then repeat them again
for 4-5 More rounds.

Suggested Recovery:
Shoulders and Hamstrings