GENERAL PHYSICAL PREPARATION
WARM UP
50 Single Unders
20 Walking Lunges with a twist
20s Elbow Plank
20 Alt. Shoulder Taps
10s Side Plank Left + Right
20 Walking Lunges
50 Single Unders
20 Walking Lunges with a twist
20s Elbow Plank
20 Alt. Shoulder Taps
10s Side Plank Left + Right
20 Walking Lunges
50 Single Unders
Then,
Foam Roll/Lax Ball on 1-2 trigger points on quads, calves, and glutes
STRENGTH/SKILL
Double Unders (5:00 Skills & Drills Practice )
METABOLIC CONDITIONING
Metcon (Time)
For total time:
50-40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
50-40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
*Rest 60s after each completed round.
*30:00 CAP