General Warm Up:
Calf Stretch 1 minute per side, Foam roll mid/low back 2 minutes
Specific Warm up:
EMOM 8 – :25 Seconds of Sumo Deadlift Highpulls
10 RFT 10 Burpees, 25 DUs
DU => SU x 2
Roll Calves & Quads
Part 1 reps will be determined by the weight you have/choose. Try to keep you number consistent throughout all 8 minutes. Part 2 is all about moving. Keep steady on the burpees so you can pick your rope right up to start jumping. Try not to spend more than 1 minute on burpees.