WARM UP
3 ROUNDS
1:00 Cardio
30 Single Unders→ 15 Double Unders /Cross Over Singles
8 Ring Rows
6 Push Up to Pike
WORKOUT
EMOM x 24 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 Jump Rope Skill Practice*
MIN 3 -:45 Cardio Choice 2
MIN 4 – :45 Gymnastics Skill Practice**
*Options for Jump Rope Skill…
Beg – Single Unders / Double Under Attempts
Inter – Double Unders / Crossbody Single Unders
Adv – Crossbody Double Unders / Triple Unders
**Options for Gymnastics Skill…
Athletes should choose a Pull or Push movement they need to work on. If strength development is the goal, stick with strict. If cycling reps is the goal, attempt small sets of cycling.
(No Measure)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
10 Calf/Tib Raises
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)