4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders - 3 Rounds + 3 Burpees. 
rest 4min
4min Assault Bike for Max Cals - 60 Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders - 3 Rounds. 
rest 4min
4min Assault Bike for Max Cals - 60 Cals. Was an ass kicker! Need to dig a little deeper and not back off when the muscular fatigue sets in legs. Breathing felt under control. 
+
PT work (light jumps, side to side work, etc.) - Box jump step downs 20", broad jumps, skiers. Did a giant set with some bounding/jumping work w/ some rest between movements for 5 sets. Knee is feeling stronger and gaining confidence.