if someone offers you something like this xmas leftovers sandwich please run 10 seconds for distance away from them.
1 rds of home version of CF warmup
10 pushups
10 Bench dips
15 situps
15 swiffer good mornings (sub broom handle)
15 swiffer Over head squats
2 x 15-20sec samson stretch
skill practice 3 individual rounds of BBAC with a rope as fast as possible (sub 5 without) these practices are meant to be a single round as fast as possible without error
Basic Bounce Agility Challenge and burpees
without rope do 2 rounds of the BBAC and 5 Burpees (4 burpees for intermediate, 3 for beginners)
max rounds in 6 mins rest 2 mins (2 rds)
BBAC:
2x Power Jump
2x Skiers Jump
2x Bell Jump
2x Full twister
2x X-cross
2x Forward straddle
2x Side straddle
2x Arm crossover
post rounds and scaling to comments
