2 Rounds
:20 Toe Touch + Reach to the Sky
Rest :10
:20 Single Unders
Rest :10
3 Rounds
:20 Up-Downs
Rest :10
:20 Double Unders
Rest :10

Set 1
Run 100m in :30 (4:00 pace)
:30 Double Unders or Triple Unders

Set 2
Run 100m in :27 (3:36 pace)
:30 Double Unders or Triple Unders

Set 3
Run 100m in :25 (3:20 pace)
:30 Double Unders or Triple Unders

Set 4
Run 100m in :23 (3:04 pace)
:30 Double Unders or Triple Unders

4 x 4:30 Rounds For Reps:

800m Run
In remaining time complete
as many double unders as
possible
- Rest 1:30 between Rounds

Intermediate: 600m Run
Beginner: 500m Run & Single unders

4 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#)