1 set:
10 alternating hamstring scoop stretch
10 alternating Samson stretch

1 set:
10 plate hops
20 alternating toe-taps to plate
:20 plank hold

1 set:
10 single-leg plate hops/leg
20 alternating toe-taps to plate
:20 single-arm plank hold/arm

1 set:
10 plate hops
10 sit-ups
5 single-leg plate hops/leg
10 sit-ups

Double under Progressions:

1 set:
:40 double-unders
– Rest :20
:40 sit-ups
– Rest :20

On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

Accumulate:
100 GHD hip extensions