Warm up

Kettlebell calf smashing

3 minutes each side


1 minute sky reaches (30 seconds each side)

1 minute Cossack squats (30 seconds each Side)

1 minute four part squats

1 minute burpees


Jump rope warm up/review

30 seconds jog in place no rope

30 seconds bounce no rope

30 seconds of side to side hops (just switching feet)

30 seconds hop on left

30 seconds hop on right


Jump rope

Min 1 forward

Min 2 backward

Minute 3 forward


3 minutes freestyle


50-40-30-20-10 Wallballs

10-20-30-40-50 Db snatch

50-50-50-50-50 Double unders

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