Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Double-Unders as a skill – progressions and efficiencies
Part 2 – Conditioning: “South Hall”
Performance: For time –
- 30 Push-ups
- 50 Sit-ups
- 70 Double-Unders
- 20 Push-ups
- 40 Sit-ups
- 60 DUs
- 10 Push-ups
- 30 Sit-ups
- 40 DUs
Fitness: For time –
- 30 Push-ups, elevated as needed
- 50 Sit-ups
- 70 Speed steps or 100 Single-unders with heavy rope
- 20 Push-ups
- 40 Sit-ups
- 60 Speed steps or 75 Single-unders with heavy rope
- 10 Push-ups
- 30 Sit-ups
- 40 Speed Steps or 60 Single-unders with heavy rope
Is this a benchmark? No
