Intention

Increase muscular efficiency. Improve agility, balance and coordination. Single leg strength and mechanics. Pull-ups aimed at posture and midline. Burpees and DU’s cardio-respiratory endurance and plyometrics. Explosive repetitions.

Warm Up and Skill

Mobility:

Banded ankle distraction off rig or post facing away 2:00 / side

2 rounds of: 20m Bear Crawl. 20m Crab Walk. 20m Broad Jump. 15 PVC Pass Throughs.

Warmup:

3 x 1:30 on, 1:00 off single unders and double under practice.

Skill:

5 x :30 single leg jump rope (right), :30 rest, :30 single leg jump rope (left), :30 rest

JumpRopeDrillCFE

Training

MET:

3 rounds: Work 3:00, Rest 1:30 of:

4 Strict C2B Pull-ups

8 Burpees

16 Double Unders

Complete as many rounds and repetitions as possible
Keep splits within 3-5 repetitions of one another

Cool Down and Mobility

5:00 monostructural other than Jump Rope

Lax ball in feet/ankles 2:00/side

Foam roll shins 2:00/side

POST RESULTS IN THE COMMENTS!