Warm-Up
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges single leg x 10 each leg

Followed by…

Double-Under (or Jump Rope) Practice x 3-5 minutes

Conditioning
Complete as many rounds and reps as possible in 10 minutes of
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)