WARMUP
8-10:00 of:
30 Calf Raises (Stationary Hops on 3-4 rounds)
15 Air Squats
10 Press/Push Press per Side

WORKOUT
AMRAP, in 8:00, of:
12 Single-Arm Squat Clean Thrusters (6/Side)
24 Double-Unders

Rest 2:00 and repeat the AMRAP where you left off.

ABS
2 rounds of:
1:00 Flutter Kicks
0:30 Right Side Plank
1:00 Russian Twists
0:30 Left Side Plank