WARM-UP:

1:00 single unders
2:00 DU work

10 squats
10 push-ups
10 lunges
5 burpees

2:00 lax work for chest (:60 each side)

SKILL:

superset X3 (12:00)

14 (total) weighted step-ups (add weight each time)

:30 glute plank hold R
:30 glute plank hold L

WOD:

Chipper (21:00)

30 LHPU
60 Jumping Squats
600m Run
30 T2B
60 Sit ups
600m Run
30 Burpees to a plate (45 everyone)
60 Lunges (in place)
600m Run