Warm-Up

4 x 90 second rounds:
Move at your own pace through each of the rounds, AMRAP-style!

1- Heel to Butt, Heel to Face, Three Squats + Stretch
2- Toe Steps + Heel Steps x3 each, 10 Hops in place
3- Forward/Backward Circles x10, Shoulder Press + Reach x3
4- Lateral Hops x10, Windmill Wind-Ups x3
Strength

5 Rounds of:
10 Dumbbell Windmills – 5 per side / 3 count lower
10 Hitch Rep Goblet Squats

Workout

For Time:
5 Rounds of:
400m Run
50 Double-Unders or 50 Lateral Hops or 100 Single-Unders
30 Alternating Dumbbell Snatches