How are your legs?

Warm Up

Classic CF style
500m row or 2 min airdyne
3×10
pull ups
push ups
walking lunges with twist
overhead squats with PVC

Strength
Back Squat
5-5-3-2 as warm up
3×5 work sets, add 5 lbs from last time

Conditioning
“Annie”
50-40-30-20-10
Double Unders, Sit ups

If you cannot consistantly string together double unders, just do singles. The point is to keep moving fast!