Warm up–
2 Rounds
10 Burpees
30 Double unders
15 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
6-6-3-3-1-1
Conditioning–
100 Double unders
then
5 Rounds
15 KBS (53#/35#)
10 Walking lunges w/plate overhead (each leg)
then
100 Double unders
14 min cap