Warm up: 250 high knee jump ropes (125 reps each leg)

1. Push up claps: 10 reps

2. Monkey squats: 20 reps

Complete 3 sets of each movement and then proceed to sprints.

**complete five (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.

(example: 30 seconds on/ 10 seconds off at speed 10.0mph. 0% incline.)

1. Mountain climbers: 25 reps each leg

2. Speed skater burpees: 15 reps each side

Complete 3 sets of each movement and then proceed to 250 jump ropes.

1. Lateral shuffle squats: 10 reps each side

2. Jump tucks 15 reps

Complete 3 sets of each movement and then proceed to sprints.

*complete five (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.

Example: 30 seconds on/ 10 seconds off at speed 10.0mph. 0% incline.)

1. Seated kobes: 15 reps each leg

2. V-sit twists: 15 reps complete 3 total rounds of this circuit.

Complete 3 sets of each movement and then proceed to 500 jump ropes.

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