Cardio:

3 Cycles (12 Minutes):
3 Minutes:
8-6-4-2
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder

1 Minute:
(1) Swings
(2) Hovering Swimmers
(3) 3 Ground to Jump and Touch + 6 High Knees