Workout of the Day

a) mobility 3min
1:00 each
elbow instep rotation
cossack squats
calf stretch

b) warm up 5min
9 tabata intervals
single unders
air squats
sit ups

c) back squat 12min
build to a heavy single

d) conditioning 18min
for time
50 double unders
50 sit ups
18 db front squats 22.5/15kg
40 double unders
40 sit ups
15 db front squats
30 double unders
30 sit ups
12 db front squats
20 double unders
20 sit ups
9 db front squats
10 double unders
10 sit ups
6 db front squats