SKILL WORK:
Double Under work!
10 Minutes
Practice your double under, even if that is only one double under at a time. Post your max consecutive reps.
If you have the double under down, work on the following:
10-20-30-40-50 reps, Double Under
With the above rep scheme: when you get 10 consecutive reps rest for up to 60s, then go for 20 consecutive reps. When you get 20, rest and go to 30, and so on up to 50 reps.
INTENSITY:
Filthy 50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
RESET:
10 minutes mobility work of your choice.
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