SKILL

Jump Rope

  • 0:00 – 2:00 = Single Unders, Basic Skills
  • 2:00 – 8:00 = Double Unders, Sprint-in-Place
  • 8:00 – 9:00 = REST
  • 9:00 – 10:00 = MAX DOUBLE UNDERS

CONDITIONING

Quick and The Dead Protocol (Remix)

Round 1 x2

  • 0:00 – 0:30 Push-up x 5
  • 0:30 – 1:00 Push-up x 5
  • 1:00 – 1:30 Push-up x 5
  • 1:30 – 2:00 Push-up x 5
  • 2:00 – 4:00 Rest

Round 2 x2

  • 0:00 – 0:30 Assault Bike x Peak RPMs
  • 0:30 – 1:00 Assault Bike x Peak RPMs
  • 1:00 – 1:30 Assault Bike x Peak RPMs
  • 1:30 – 2:00 Assault Bike x Peak RPMs
  • 2:00 – 4:00 Rest

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