1 round:400-meter run:30 single-unders10 alternating Spiderman stretch + reaches10 plank hold to downward dog10 up-downs (slow)10 alternating Samson lunges10 dead bugs:30 single-single-double-unders (or attempts)10 push-ups from the knees10 alternating scorpion stretches10 air squats10 push-ups10 sit-ups:30 jump rope (workout variation)
3 rounds for time:50 double-unders40 sit-ups30 push-ups20 single-leg squats
At home option same as above
Accumulate::30 standing bent-arm pec stretch/side:30 calf wedge stretch/side