Warm Up

AMRAP 5
Run (down and back)
High Skips
Run
Butt Kicks
Run
Shuffle
Run
Karaoke

With a dowel:
10-15 Dislocates
10-15 OH Squat
10-15 Dislocates in Squat

Mobility:
~ Banded Overhead
~ Banded Squat
~ Scorpion/Iron Cross

Workout

A. Overhead Squat
5-4-3-2-1-1-1, Climbing

B. "Ready, Go"
For time:
30 KB Swings (53/35)
30 Lunge Steps
90 Double Unders
20 KB Swings (53/35)
20 Lunge Steps
60 Double Unders
10 KB Swings (53/35)
10 Lunge Steps
30 Double Unders

Optional Conditioning

4x500m Row, rest 1:45 between efforts