Warm up:
3 rounds, 30 sec on, 15 sec off
skierg
jump rope
scapular pull ups
alt v ups

Workout:
0:00-12:00
60 double unders
30 cal echo bike
15 toes to bar
40 double unders
20 cal echo bike
15 toes to bar
20 double unders
10 cal echo bike
15 toes to bar

14:00-20:00 AMRAP
24 double unders
8 cal echo bike
8 toes to bar

Accessory:
3 min weighted plank
2 min L/2 min R KB crossbody carry
1 min L sit

1000 m ski erg

5 mile run

1000m row warmup

45 minutes of nonstop:
350 pound rope sled backwards pull 15m
12 calorie air bike
20 wall ball shots @14#
200m row or run
15 dual Kb DL @2x70

Stretch

Handstand walk practice

Boot camp
3 miles

2500-yard swim at 24 Hour Fitness

6 mile run