Sunday

Warm-up
Warm-up
Extended warm up:

400m run or 2:00 any other cardio

2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)

400m run or 2:00 any other cardio

Metcon
Support Your Local Box Workout 2 (Time)
For time:

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

Sub double unders with penguin taps or line hops. Go hard!
Brovember 7 (Calories)
3 sets:
50 Box Dips (hit these fast and pump your triceps, bro)
50 Box Crunches (sit on a box, pick your legs up and pull your knees to your chest, go quick and blow out your abs, bro)

Repeat this mantra: abs n tris abs n tris abs n tris abs n tris. Note number of calories you think you burned.