SKILL

JUMP ROPE

  • 0:00 – 1:00 = Single Unders
  • 1:00 – 2:00 = Jog-in-Place
  • 2:00 – 3:00 = Boxer 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

MINUTE DRILLS

4 Rounds

  • Jump Rope x 30 sec
  • Up-Downs x 30 sec
  • Side Plank (R) x 30 sec
  • Jump Rope x 30 sec
  • MB Slams x 30 sec
  • Side Plank (L) x 30 sec

*Rest 3 minutes between rounds

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