WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

CONDITIONING:

RECOVERY DAY
3 Rounds for calorie in 34 minutes
2 min Air Bike
2 min Row
2 min Ski Erg
Rest 2 min every Round