Warm Up:

2 Rounds:

10 Sumo Bend and Reach

5 Sumo Inch Worms

20 Down Dog Calf Pulses

10 Alternating Cobra Twist

5 Up Downs

10 Tempo Calf Raises (22×2)

2 Rounds:

-5 Hang Snatches Left arm

-10 single leg hops left foot

-5 Hang Snatches Right arm

-10 single leg hops right foot

Workout:

Every 3:00 x 5 sets:

10 Devil’s Press (2 DB’s)

50 Double Unders/Singles or Plate Hops