Warm Up
3 Rounds
200m Run
5 Burpees
10 Alternating Lunges
10 Supermans

Skills
Practice for 10 min:

Double Unders
Sets of 1 min.

Hollow Holds
Sets of 30 sec.

Workout
AMRAP in 20 min:

1 Mile Run
THEN:

Ascending Ladder Of:
2 TTB
2 Air Squats
4 TTB
4 Air Squats

Ascending Ladder: Increase TTB and Air Squat reps by 2 each per round until time expires