Warm Up:
2 Rounds:
50 Double Unders or Singles
8 Bent Over Barbell Rows
5 Pull-Ups or Ring Rows(No need for bands)
10 Push-Ups
10 Sit-Ups
15 Air Squats(Add Squat therapy if you’d like)

Strength:
Deadlift
3-3-2-2-1-1-1
70%-75%-80%
Not meant to be heavy, more concerned with form for these small sets.

Workout:
21-15-9
Burpees
Knees-to-Elbow INT-Knees to Arm BEG-Knee Raises ((The video below shows strict but you can kip them during the workout))
–Coaches Notes–
SPRRRIIINNNNTTT. The only advice to give. These two movements have super fast cycle speeds, at any progression, and should be done with minimal breaks. We are talking about keeping this workout to a time around 4 to 8 minutes.

**Optional Accessory Work**
Option 1:
Floor Press
5×5
You can use DBs or KBs for this. Either set up should be moderately heavy for the 5 reps.
Rest As Needed Between Sets
Option 2:
Banded Tricep Press
3×12
Option 3:
Curls
3×8
You can use DBs or a barbell for this. DBs can be done one arm at a time or at the same time.