4 sets:

18 double unders

8 burpees

8 deadlifts moderate

rest 90 sec

+

35 sec row hard

rest 25 sec

x6

+

60 sec side bridge

x3 each side, rest 45 sec after both sides

– for the deadlifts, continue with the lowering portion of the movement for all reps, even the last of the set, with no bouncing from the ground

– deadlift grip is both overhand