SKILL

JUMP ROPE

  • 0:00 – 1:00 = Single Unders
  • 1:00 – 2:00 = Jog-in-Place
  • 2:00 – 3:00 = Boxer's Style
  • 3:00 – 4:00 = REST
  • 4:00 – 6:00 = 30/30 Double Unders
  • 6:00 – 8:00 = 30/30 Sprint-in-Place
  • 8:00 – 9:00 = REST
  • 9:00 – 10:00 = MAX Double Unders

CONDITIONING

EMOM for 30 Minutes

  • Minute 1: Sled Sprint x 25 yards
  • Minute 2: Rope Turns x 20 sec
  • Minute 3: Row x “Peak Cals/hr”
  • Minute 4: Battle Ropes x 20 sec
  • Minute 5: Assault Bike x “Peak RPMs”

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