a) WARM UP:
2 mins row, air dyne, ski erg
2 rounds between posts:
- high kicks
- quad pulls back
- side shuffle there and back
- 10 squats
- 5 calf raises on plate per leg
- 20 arm circles – 10 one way, 10 the other
Finish with 1 min wall stretch
b) SKILL WORK:
Double Unders for 15 mins.
- You dolphin or donkey kick – time to jump straight up
- You tend to do 1 du but not 2 du – focus on a higher jump in one spot and faster hands
- You can’t even do 1 du – time to work without a rope to get the timing and the feel of two spins to every jump.
c) METCON:
15 min EMOM
- Min 1 – Double Unders x 20 (try to go UB)
- Min 2 – Back extensions on the GHD x 10 (set for tallest person in class)
- Min 3 – DB/KB single arm waiter carry (53/35) – 40 m (switch arms every round)
- Min 4 – Bottom of dip hold x 15 secs
- Min 5 – Jumping lunges x 20 total
Cash out: accumulate 5 mins front plank
d) RECOMMENDED MOBILITY:
- calf stretch / roll
- door stretch / pec smash with roller / lacrosse ball
