Skill
Jump rope practice —> EMOM x 6:
:30 work // :30 rest
Focus on what you need to work on. That could be single unders, that could be single unders with a few doubles mixed in, or that could be perfecting your double unders.
Strength
Every 1:30 x 7 sets:
3 back squats
Use the first 4 sets to build to 80-85% then complete the last 3 sets at that weight.
Conditioning
“Annie”
For Time:
50-40-30-20-10
double unders
sit ups
12:00 time cap