Get ready to jump!!
Skills
On a 12:00 running clock, work on double unders with coach
If you have double unders, on a 12:00 running clock complete:
3-4 Sets
45 seconds/side standing Pallof Press
12/12 single leg dumbbell glute bridges
12/12 single leg calf raises (weighted or unweighted)
:30 Flutter Kicks
Conditioning
4 Rounds For Time
400m Row
40 Double Unders
800m C2
2 Minute Rest Between Rounds
Time Domain: Men: 20:00-25:00, Women: 21:00-26:00
Time Cap: 30:00 minutes