Jump Rope Practice for 10 minutes: Practice double unders if possible
Walking Stretches
1 x 600m on 4′ interval, 2 x 300m on 3′ interval, 3 x 200m on 2′ interval
4 Stations, 90 seconds at each station to complete the prescribed work, 60 seconds of rest between each station, rotate stations after 90 seconds, do 3 rounds
Station 1: Run 300m (run faster and you get more rest)
Station 2: 30 Wall Ball (20 lb / 14 lb)
Station 3: Row (300m / 250m)
Station 4: 20 Burpee Pullups