Warm up: 1 minute single unders practice, 1 minute double unders practice
Calf Raises-3X10 with whatever weight you choose, Bicep Curls-5×5 each arm (choose your own weight), Tricep Pull-downs 5×5 with band on rig, Bulgarian Split Squats-5×5 each leg (with or without weight)
Pre-hab: Hip and Shoulder Mobility for 10 straight minutes
200 meter easy run
1000 meter row.
4 minute plank tabata—add weight if necessary
Cool down: 5-10 minutes again on hip and shoulder mobility