Warm up:
– 3 min jump rope progressions to Single Unders
3 round for quality of:
- 30 single unders
- 15 shoulder taps
- 5 burpees
Skill:
- Double unders progression without rope
- Using bands for during DU
- Swinging rope beside your body to learn the swing
WOD: Every round starts at the sixth minute → 5 rounds total of:
- 10 push ups
- 20 burpees
- 30 jump squats So at minute 1 the wod is done once, for the remainder of time you have rest. Then everyone starts with the second round after 6 minutes etc.
2x TABATA Core