Monday:

Warm Up:

400/300m Row or 15/12 cal bike @ Easy pace (Power Walk 200m)

3 Rounds:

3 Sumo Stance Inch Worms (no Pushup)

20 Alt. Calf Pulses

20 Jumping Jacks with legs moving forward, not out to the side

3 Rounds:

5 each leg slow step downs off of box (or 5/leg reverse lunge with 3 sec descent)

15 Single Unders or plate hops

5 Knee Pushups

Workout:

Chipper (14 min cap)

100 Double Unders

30 Updowns

30/25 Cal Row/Bike or 400 meter Run

30 Alt. Box Step Ups or Reverse Lunges off of a thick plate

30/25 Cal Row/Bike or 400 Meter Run

30 Updowns

100 Double Unders