Warm up
4 rds
5 cat/cow
10 90/90 rotations
20 walking hip flexor stretch

Strength
7 sets of 3
Front squat from ground

Between sets
Perform
3-5 compression squats on bosu ball

Workout
25 kbs
100 double unders
25 kbs
75 double unders
25 kbs
50 double unders
25 kbs
25 double unders

Cap is 11 minutes

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