1 round:
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)

- RX -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

- INTERMEDIATE -
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

- BEGINNER -
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

- MASTERS 55+ -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges

Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side