Warm-Up
1 min Single Skips;
1 min Jump Rope Alt-Feet;
2 x 10 OH Band Pull-Aparts, 10 Hip to Wall, 10 Lunges, 10 Bird-Dog Planks (Bird Dog, but done from the plank position instead of all fours);
100 reps Single Skips
50 reps Jump Rope Alt-Feet
1 x 10 OH Band Pull-Aparts, 10 Hip to Wall, 10 Lunges, 10 Bird-Dog Planks (Bird Dog, but done from the plank position instead of all fours)

1min Reverse Hand Wrist Stretch on the floor;
1min Death Stretch + 30sec Hip Drop to the Floor per side

Met-Con

Version A (Double Under Capable version)

1 K Row, then,
150-100-50 DU + 30-20-10 Toes to Bar

Version B (Single Skip Savvy version)

300-200-100 Single Skips + 30-20-10 T2B or Supine Toes to PVC (V-Up with a PVC), then,
1 K Row