Dynamic running warm-up | 4:00

2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks

Crossover and double-under practice | 6:00

Progression // Focus
:30 single-unders // Legs straight while jumping, flick the wrists towards the hips.
:30 single-single-doubles // Slow singles, then a fast flick for the double-under.
:30 double-unders // Legs straight while jumping, flick the wrists towards the hips.
:30 crossovers // Go back to singles. Focus on crossing your hands when the rope is overhead.
:30 "free play" // Practice your potential workout option.