MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Double Unders – Kb Swing

CONDITIONING
“MIXED MODALITY”

5 rounds for time in a 18 min cap
40 Double Unders
30 Box step Ups #60/50 cm
20 KB Swings #24/16