Quick and INTENSE!!!
Warm up: 8 min
4 burpees
4 push ups
4 box dips
4 squats
Skill: 4 min
Rope jumping pull ups
5 reps 20 sec rest
4 x 4 min AMRAPS
#1
Max dip hold
10 air squats
#2
Max leg raise hold
10 kb swings
#3
10 box step ups (5/5)
10 push ups
#4
10 Lunges (5/5)
5 box dips