WARM UP

1 set:
1:00 Ski or Assault bike, slow
:30 rest
1:00 Ski or Assault bike, medium
:30 rest
1:00 Ski or Assault bike, faster

2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell/DB windmills/arm

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders
10 power singles
10 speed singles
3 x [3 power singles + 3 speed singles]
10 single-single-doubles
5-10 single-double-double

EMOM 3:
:20 double-under, triple-under, or crossover practice

Kettlebell Swing

10 kettlebell deadlifts
10 Russian kettlebell swings
5 kettlebell swings, slow
7 kettlebell swings, fast

1 Mini sets:
Target time: 1:00 or less.

30 double-unders
10 unbroken kettlebell swings

CONDITIONING
“KEYWORD: TO IMPOSE ONESELF”

3 rounds for time:
90 double-unders
30 KB swings #24/16

Post-workout
For time:
200-m single-arm KB overhead walk