Movement Prep:

  • 1 Min Pole Squats
  • 1 Min Hamstring Roll (R)
  • 1 Min Hanstring Roll (L)
  • 1 Min Wall Squats

Warm-up:
Bumper Plate Medley
Locomotion

Fun:
3 Min Dodgeball

Skill:
Double Unders

  • Power Jump Singles
  • No Rope Double-Tap
  • Add Rope Speed

Workout:
3 Rounds:

  • 60 Double-Unders
  • 30 Wall Balls (20/14 @ 10')
  • 15 Deadlifts (245/165)

Scaled:
120 Singles, Low/Light Ball, Light Deadlift