MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row

CONDITIONING
“THE GHOST”

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.

Target: 80-100 calories; 60-90 burpees; 300+ double-unders.