Warm up:
30 jump ropes
8-10 V-sit roll over
10 Lunge w/twist
20y Butt kickers
20y High knees
50 Monster band walks
50 Side lateral band walks
Conditioning: Ascending ladder: 6,12,18,24
Cal Bike
Step ups
Hanging leg raises/dragon flys
Then: Amrap 15min
300M run
20y sled push
15 squat jumps
KB Plank rope pulls
10L/R SA KB swings
Burpee complex: 3×10 reps
SL Burpee
Burpee side jump
Burpee w/3 count push up
Cash out:
2Min Plank (if you drop 5 push ups)
2Min Deadhang (if you drop 20 High knees)