* Coach Notes: Have athletes start with high jumps finding a rhythm in how they bound and maintaining a sense of consistency. Jumps should be vertical, keeping the hips/knees/ankles stacked and staying soft in the joints to absorb contact. After this, the rope can be added in by using “slow high singles”. After practicing, coming from the wrists, try to add in a double with quick wrists. If an athlete excels at double unders, have them perform an EMOM of a specific number to add volume in for the week.

* Athlete Notes: The weight for the KB should be where we can perform these movements with a high level of control and remain unbroken through every movement. For the KB Halos, perform these reps alternating which direction you move in for a total of 8 reps. Try to open your elbows up as much as possible on the Horn Curls. You can alternate sides for the reverse lunges or perform all reps on one side before switching. Try to reach as deep of a ROM on the goblet squats as possible.