MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP 10′ practice Double Unders; Then:
3 rounds, ramping intensity through, rest 1-2 min between
2 Goblet Lunges + 10-15 Double-Unders
4 Goblet Lunges + 10-15 Double-Unders
6 Goblet Lunges + 10-15 Double-Unders

CONDITIONING 

“AFTER SUNDAY” 2-4-6-8-10-12-14-16-18-20 Goblet Lunges #24/16

30 Double-Unders after each round