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:
12 Overhead Squats @light/moderate weight
36 double unders or 72 single unders
12-24 hr push ups

5 min rest

3 rounds
30/24 calories row, ski, berg or 24/20 cal air bike
9 bar over burpees
6 power cleans @moderate weight
time cap 10 min per set.