On a 4:00 clock:
3 inchworms
10 lateral hops over a line
10 forward-backward hops over a line
6 alternating Samson stretch lunges

On a 4:00 clock:
5 single-arm kettlebell deadlifts/arm
5 push-ups to downward dog
10 walking lunges

5-6min jump rope practice

Pre-workout
EMOM 8:
:15 triple-under practice

- RX -
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then...
Max-reps walking lunges
- Rest 1:00 between AMRAPs.

- INTERMEDIATE -
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then...
Max-reps walking lunges
- Rest 1:00 between AMRAPs.

- BEGINNER -
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then...
Max-reps walking lunges
- Rest 1:00 between AMRAPs.

- MASTERS 55+ -
3 x AMRAP 4:
3 rounds:
15 KB swings (26/35 lb)
20 double-unders

Then...
Max-reps walking lunges
- Rest 1:00 between AMRAPs.

1 set:
:45 calf stretch/leg
:45 standing quad stretch/leg

3 x AMRAP 4:
3 rounds:
15 DB swings (35/50 lb)
30 double-unders

Then...
Max-reps walking lunges
- Rest 1:00 between AMRAPs.