DYNAMIC WARM-UP | 8:00
1 set:
10 alternating Spiderman stretch
:20 jumping jacks
10 push-up to down dogs
:20 skier jacks

1 set:
10 good mornings
:20 single-unders
10 up-downs
:20 single-unders

1 set:
10 double knee tucks in a plank
:20 jump rope
10 burpees
:20 jump rope

DOUBLE-UNDER PROGRESSION | 7:00
Jump in place (no rope) Flexing the foot and ankle when jumping, not jumping off the toes
Single-unders Rotate and spin both wrists to rotate the rope
Single-under + high jump Maintain a natural jumping position when jumping higher
Single-under fast + single-under slow Practice different jumping speeds and rope speeds
Single-under + double-under Higher jumps and both wrists spinning faster

RX & INTERMEDIATE

AMRAP 12:
10 burpees
25 double-unders

BEGINNER

AMRAP 12:
10 burpees
30 single-unders

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot