Warm-up
2 rounds:
• High Knees
• Butt Kicks
• Soldier Walk
• High Skip
• Bear Crawl
• Lunges

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Conditioning
For time:
• 100 Double Unders
Then, 7 rounds:
• 7 Toes to Bar
• 7 KBS #70/55

Then:
• 100 Double Unders

Then: 100 Cals pick your poison