Skill:

Practice for 10 minutes:

1 Jump Rope Single

1 Double Under

2 Jump Rope Singles

2 Double Unders

3 Jump Rope Singles

3 Double Unders

…continue pattern until you fail to complete given number unbroken*

 

For Quality and Score

*You may rest after double unders. Once you begin any given set of singles, you must connect all singles and doubles of that number without catching or stopping.

 

Conditioning:

Run 600m

…then

2 rounds of:

21 Box Overs (20/16″)

7 Kipping Pull-ups

15 Box Overs (24/20″)

5 Strict Pull-ups

9 Box Overs (30/24″)

3 Weighted Pull-ups (30/15#)

…then

Run 600m

 

For Time

 

Flexibility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

For Quality

 

 

Post score, time, and experiences to comments