Warm up and skill
15 M EMOM
1-10 Banded Hamstring Curls
2- 10 Banded Bicep Curls
3-6 Inchworms W/Push up
4-8 Cossack Squats(can be weighted)
5-10 Jumping Jacks

Get equipment ready and practice double unders.
“Emily”
10 Rds for time
30 Double unders
15 pull ups (Sub ring rows)
30 air squats
100 m sprint
2 minutes rest (Don’t cheat your rest time)