Skill 1: The Jump – complete 25 x jumps with no rope, focus jumping from balls of feet
Skill 2: Single Unders – work 2-3 minutes of singles (Make sure you can see your hands and that they are close to your body and slightly out front. Upper body and arms relaxed. Choose a focal point diagonally out in front).
Skill 3: Single, Single, Single, DOUBLE! – work 2-3 minutes of this skill set (Single, Single, Single then Double attempt. Find an even cadence for the singles, then attempt a double)
Skill 4: Remove a Single – if successful with Skill set 3, move on to removing just one single at a time until proficient, then remove another.
Skill 5: Continuous Double’s – if athletes can demonstrate proficiency in all skill sets above, work on continuous Double’s.
Five rounds, each for time of, 20 x Pull ups 30 x Push ups 40 x Sit ups 50 x Squats
Rest precisely three minutes between each round.
**Rx, complete as written. Level Two, reduce each movement by 10 reps and scale as noted. Level One, reduce each movement by 15 reps and scale as noted. Non-negotiable.