Skip rope for two minutes as hard and fast as you can. Double-under
if you can with little fouling.
rope again for two minutes
high pull @ no less than for 1/2 your body weight for 12-10-8-6
and 4 reps. Use same load for each set.
with the rope
Dips, as many sets as required. If able use rings.
you do this in twenty minutes?