General Prep: (6-8 min)2 Sets: For Quality:30 Jump Rope10 Alternating Box Step-Ups8-10 Elevated Push-Ups @ 21×1 Tempo6/6 Kettlebell Windmills20 Bear Plank Shoulder TapsSpecific Prep / Primer (8-10 minutes)5 Burpees5 Box Jump Overs20-30 Double Unders or 40-50 Single Unders5 Push-Ups or Modification3 Burpee Box Jump Overs20-30 Double Unders or 40-50 Single Unders–Warm-Up to working loads on...Read More