WARM UP
5′ Practice Double Unders
50 Jumping jacks
50 Jump Rope Singles
40 Squats
30 Push-ups
20 Vertical jumps
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch – Trigger Point
CONDITIONING
With a continuously running clock for 18 minutes Cap Time:
Time Trial
Row 1500m
Damper Setting #10/8
Rest 1/2 of Time Trial Then:
50/40 Cal Air Dyne
Rest 1/2 Time for Cal Then:
200 Double Unders
Cap Time 18 minutes
ACCESSORY WORK
Squat 5X#65%; 5X#75%; 5X#85%x; 3X8##65%
Good mornings 3X6 #50% 1RM of Back Squat
