3 Rounds – Warm-up Pace
75 Jump Rope Singles
5e SL RDL
5e Cossack Squats
10e Shoulder Taps

Dynamic Stretches

For Time: (16? Cap)
16-12-8
Box Jump-Overs (18?)
KB Swings
Plank Jump-in Side-to-Side (Total)

16-12-8
Skater Jumps (Total)
KB Step-ups (Total)
L-Overs (Total)

Rx = 24/16kg KB

Strength Accessories – 2-3x
8e Staggered RDL
8e Side Plank Thread the Needle + Side Plank Hip Dips