WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
20 DB Windmill
20 DB Turkish Get Up

CONDITIONING
“I SEE BLACK”

AMRAP 12
60 Double Unders
100 mt (5x20mt section) Pinch Grip Walk #2×15/10
every break, add 1 double unders in next round

Score is less Double Unders