warm-up: rain – jump rope, no rain – run

Cadence workout (everything after “/” is sprint pace)

20/20, 20 rest, x5

• Regular jump rope/HKJR (HW HKJ)
• squats/jump squats
• Plank Jack/mtn climber
• Crunches/bicycles
• Push-ups/burpees

Finish: abs and stretch