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Skipping Drills 1x 100ft ea.:
Forward Skip
Backwards Skip
Skip For Height
Skip For Distance
Skip For Speed
Lateral Skip (each way)
Sampson Lunge
Scap Pull Up
High Knee Tuck
4 Rounds
4 min on/3 min off
30ft Shuttle Run x 10
15 Box Jump (30/24)
20 CTB Pull Up
100 Double Under
Goal: Sub 19 min of work
Notes: Pick up where you left off at the start of each 4 min effort.
4 Rounds: 4 min on/3 min off
30 feet Shuttle Run x 17
10 Box Jump (24/20)
10 Banded or Jumping CTB Pull Up OR Ring Row
100 Singles OR 1 min of DU practice
Lying Hip Abduction
2×25 per side
