2 ROUNDS

50 Single Unders

10 BW Lunges

10 Bird Dogs

10 Air Squats

Into…

100m KB Suitcase Carry (Switch @ 50m)

Into…

1 ROUND

30 High-Jump Single Unders

30 Fast Single Unders

12 Walking Lunges

12 Sit-Ups

10 KB Goblet Squats

200m KB Suitcase Carry (Athlete Choice)

150 Double Unders or 250 Single Unders

100 Walking Lunges

75 Sit-Ups

50 KB Goblet Squats

*Complete KB Suitcase Carry then partition the reps of Jump Rope, Lunges, Sit-Ups, and Squats in any order / rep scheme to complete the round. Once all reps are completed, next round starts with KB Suitcase Carry and then again complete the reps in any order.

(Score is Rounds + Reps)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)