Warm-up:
3 Rounds
30 Second run
12/12 Alternating Spiderman stretch 
10/10 Spiderman push-ups

Body Work:
10 Rounds
10/10 DB reverse lunges
10 Box jumps
1 min rest

Rest as needed before workout

Workout:  For Time
3 Rounds
25/25 True mountain climbers
12 Front squats (light)
30 Sec L hang from pull up bar or rope

Recovery:
Shoulders and Hamstrings