Prep
3 Sets
Lizard Stretch x 30 sec per side
Plank Push Up x 10 reps
Pause air squat x 7 reps pause 3 sec at bottom
Vertical jump x 5 reps
-then if doing jump rope-
Spend 7-12 min on double under practice

A.
For time:
Double under x 100 reps
Burpee x 21 reps
Double unders x 75 reps
Burpee x 15 reps
Double unders x 50 reps
Burpee x 9 reps

Or
For time:
Jumping Jacks x 50 reps
Burpee x 15 reps
Jumping Jacks x 35 reps
Burpee x 12 reps
Jumping jacks x 20 reps
Burpee x 9 reps