5 min Jump rope practice:
Goals:
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders
Or
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
then…..
For time:
Run, 800 m or 600m
150 Double Unders or Single Unders
Run, 600 m or 400m
100 Double Unders
Run, 400 m or 200 m
50 Double Unders
Run, 200 m or 100m
Time cap: 18 mins
sub rowing and bike cals if you are not running/jumping
4 rounds for quality of:
10 Dumbbell Hammer Curls, pick load
12 Dumbbell French Press, pick load
Max Handstand hold or plank