Mobility:
Ankles
Skill:
Double-unders
If you are very proficient at double-unders, then do the following:
Every Minute on the Minute x 10min
30sec of Crossover Practice, 30sec Rest
Conditioning:
As Many Rounds and Reps as Possible in 18min of:
400m Run, Row, Ski or 21/18 Calorie Assault Bike
20 Russian Kettlebell Swings
20 Straight Leg Raises Anchored to Kettlebell
20 Goblet Squats