50 single jump ropes

10 pushups (each round ladder down 1)

50 single jump ropes

10 left toe squat (each round ladder down 1)

 50 single jump ropes

10 right toe squat (each round ladder down 1)

50 single jump ropes

8 lunges (each round ladder down 1)

50 single jump ropes

8 left toe squat (each round ladder down 1)

 50 single jump ropes

8 right toe squat (each round ladder down 1)

As many rounds as possible in 15 minutes of:

5 knees to elbows

10 pushups

15 squats

Technique Practice: 2 min rounds / 6 exercises

Finisher: for time (3 rounds)

shuttle runs (10)

kettlbell swings (10)

push ups (10)

3-5 rounds for time of:

20 inchworm pushups

 20 boot strappers

20 tuck situps

10 shuttle runs

150 burpees for time

3 rounds for time of:

400m run

400m grapevine

25 back extensions

Boy's Workout

 400m run

400m grapevine

20 plyo ball pushups

50 ab touches

Girl's Workout

kettlebell technique

8 swings/30 seconds x 10

3 rounds for time of:

400 run

400 skip

21 burpees

12 pullups

Tabatas:

broad jumps

ab touches

pushups

lunges