workout #1
set timer for 30 min.
side shuffle down room
15 wall ball
side shuffle back
30 mountain climbers
50 jump rope
high knees down ladder/side hops back (2 x)
30 step up each leg (20 lbs)

me-5 rounds; 6th round to jump rope
him-5 rounds; 6th to ladder

workout #2
cardio
1 min jump rope
1 min in/out frog jump
1 min box jump
1 min russian twist
4 rnds

strength
squat
straight leg deadlift
lat pull down
dip

workout #3

cardio/power
10 tuck jumps
10 mountain climber
10 rnds
250 m row

repeat 5 times

strength
squat
pull up
dip