WARMUP
3 “rounds” : 
5 Freshman
5 Squat Thrust
10 OverHead Squat
10 PushPress
10 PVC Pass Thru

WORKOUT
1 Leg Blaster
200 Coup de corde
50 Abdos
 1 Leg Blaster
200 Coup de corde
50 PushUp
1 Leg Blaster
200 Coup de corde
50 KettleBell Swing 

1 LegBlaster = 20 squats, 20 Lunges, 20 Jump Lunges, 10 Squat Jump 

EXTRA
Tabata Ring Rows