Warmup
Speed Ladder
Hip Mobility

6 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

L4 – 6x
L3 – 5x
L2 – 4x
L0/1 – 3x, sub ring rows if necessary

Conditioning

20 minutes EMOM
20 max effort/40 seconds recovery
Alternate exercises each round.

Levels 3/4
Double Unders
Burpees

L4 – burpees with a TUCK JUMP every rep
L3 – If you can’t easily do 30 unbroken double unders consistently, then follow the workout below

Levels 0-2
Quick Step Drill
Burpees

L2 – as written
L1- if necessary, skip every THIRD minute
L0 – E2MOM: you will do one max effort interval every OTHER minute

Rest 5 minutes, then:
10 minutes steady-state cardio

Your options are:

Step-ups (march up and down on a box, alternating the leading foot every 15-20 reps)
Shuttle runs (down and back on the turf, touch the line every time)
Row
Bike

Your goal is to keep moving for 10 minutes no matter what.