Pre-workout:
5x10 suitcase deadlifts

- RX -
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)

- INTERMEDIATE -
5 rounds for time:
:30 double-under attempts
30 box step-ups (20/24 in)
20 KB swings (26/35 lb)

- BEGINNER -
5 rounds for time:
:30 penguin hops
20 box step-ups (20/24 in)
10 Russian KB swings (26/35 lb)

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders

1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side
1:00 thoracic roll