Warmup
Speed Ladder

Hip Mobility
10 Downdog Push-ups

Conditioning
“East Coast Swing”

5 Rounds (3 minutes work/ 3 minutes rest)
1 minute AMRAP Burpees 
1 minute AMRAP Thrusters
1 minute AMRAP Double Unders
3 minutes Rest 

L4 – 115/85
L3 – 95/65
L2 – Double Kettlebell Thrusters, Single Unders if necessary
Lo/1 – Single KB Thrusters (switch hands every 5 reps), Single Unders