Warm up

5 min jump rope practice

3 rounds

10 leg kicks

10 lunges

10 step ups

Strength:

Back Squat 3×5

Build in weight or stick to 1 weight the whole time

WOD:

3 Rounds for time:

75 Double Unders or 150 singles

50 Air Squats

25/18/12 Calorie Row

Minimal Equipment:

Sub row for 400m run

No Equipment:

Sub jump rope for 50 lunges