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