Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SL Glute Bridge x6/ leg
Bodyweight Goodmornings x10
Duck Walk

CF Fitness
A. Spend 15 minutes on focused mobility work, based on priority.
B. Every 6 Minutes x 5 Sets;
Run 300M
15 KB Swing
20 Mixed DU’s or 80 Jump Rope

Performance 
A. Spend 15 Minutes on focused mobility work, based on priority.
B. Every 6 Minutes x 5 Sets;
Run 400M
20 KB Swings 32/24kg
40 DU’s