What you’ll need:
-KB
-Jump Rope

Workout #1:

Part one]

Complete 4 sets:
-30 sec: Swing + KB Jump Squat
30 sec: Rest
-30 sec: ReClean + Rotational Press + Swing Switch
30 sec: Rest

Part two]

Complete 4 sets:
-20 sec: Jump Rope
10 sec: Rest
-20 sec: Dynamic Side Kick Thrus
10 sec: Rest

REST 60 SECONDS

Complete 4 sets:
-20 sec: Plank Shoulder Tap Push-Ups
10 sec: Rest
-20 sec: KB Ballistic row
10 sec: Rest

Part three]

Complete 4 sets:
-30 sec: Jumping Lunges [R]
30 sec: Rest
-30 sec: Jumping Lunges [L]
30 sec: Rest

Goal: Improve Performance
Style: Circuit