Warm Up:

3 Rounds:

10 Single leg hops Right

10 Single leg hops Left

10 Staggered stance good mornings (5/5)

4 KB DL + 4 KB Swings

5 Inch Worm with knee push-up

Conditioning: DU/KBS/Pushups

5 Rounds for time (16 Min Cap)

50 Double Unders

20 KBS

10-20 Pushups

Cooldown:

:90 each side of Grasshopper Lunge

:90 each of Pigeon