Warm Up
3-5 min cardio
then 2 rounds
:30-45 jump rope
5 burpees
5 russian baby strech
5 wall squats
then start to prepare for todays workout!

Workout
3 rounds fo time
36 double unders or 72 single unders
8 Front Squats @light/moderate weight @40-45% of 1rm
8-12 kipping knee raises

5 min rest

3 rounds fo time
20/16 calories row, ski, berg or 16/12 cal air bike
4 squat cleans @moderate weight about 65% of 1rm
time cap 8 min per set.