Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist
WOD: For time
3:00 Jump rope
20 Box Step-Ups, each leg
20 Burpees
20 Dumbbell Deadlifts (2×50/30 lb)
20 Push-Ups
20 Wall Balls
20 Dumbbell Bent Over Rows (2×50/30 lb)
20 Sit-Ups, then
3:00 Jump rope
Cooldown: roll out and stretch
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