WARM UP
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP
Double Under – Running Warm Up

Set 1
Run 100m in :30 (4:00 pace)
:30 Double Unders or Triple Unders
Set 2
Run 100m in :27 (3:36 pace)
:30 Double Unders or Triple Unders
Set 3
Run 100m in :25 (3:20 pace)
:30 Double Unders or Triple Unders
Set 4
Run 100m in :23 (3:04 pace)
:30 Double Unders or Triple Unders

CONDITIONING
“RUN & JUMP“

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete
as many double unders as
possible

Rest 1:30 between Rounds