WARM UP

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers

1 set
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs

SKILLS & SPECIFIC WARM UP

Work 6 minutes on Double Unders
8 rounds:
:20 double-under, or crossover work
:10 rest

Push Press

6 dip and holds
6 dip-drives, slow
6 dip-drives, fast
6 push presses

2 sets:
5 push presses build to workout load.

1 round:
10 double-unders
2 push presses
Use workout load

CONDITIONING
“KEYWORD: UNBROKEN”

AMRAP 12:
40 double-unders
10 push presses #43/30