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1x:
20 Single Unders (regular)
10 Single Unders (jumping high)
20 Single Unders (jumping fast)
Goal: Try going unbroken and learning to control the speed of your rope
1x:
10 Alt. Pigeon Stretch
10 Alt. High Knee Tuck + Lunge + Rotation
10 High Kicks
5 Inchworm + Push Up
Flow Workout
AMRAP 30 min
3 Rounds “Cindy”
2 Rounds of Run 400, 20 Swings (53/35), 10 Box Jump (30/24)
1st Round of “Annie”
Goal: Use as active recovery or push the pace. Your call today.
Notes: Cindy = 5 pull up/10 push up/15 air squat, Annie = 50 Double Under/50 Sit Ups
AMRAP 30 min
3 Rounds “Cindy” (5 ring row, 7 push ups from knees, 9 air squat)
2 Rounds of Run 200, 15 Swings (35/26), 10 Box Jump or Step Up (24/20)
3rd Round of “Angie” 30 Double Unders + 30 Sit Up
3-Way Banded Shoulder Stretch
