Single Under Progression
10 single unders
10 single unders (run in place)
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg

Med-Ball Clean Progression
3-5 reps of each progression

Deadlift
Deadlift shrug
Front squat
Shrug and drop
Full med-ball clean

On a 5:00 Clock
*add 10 doubles unders after first round*

10 single unders
10 single unders (run in place)
5 deadlift shrugs
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg
5 shrug and drops

AMRAP 20:
20 Med Ball Cleans (20/14 #)
60 Double Unders

Intermediate: 90 sec Double under practice

Beginner: 14/10# & Single unders

2 Sets:

30 seconds of standing quad stretch / leg

30 seconds of pigeon stretch / leg