A. H2T

B. SKILLING IT!
6 ROUNDS
30 seconds double under
30 seconds rest
-burpee penalty for mess ups to be paid during rest period, amount is at coaches discretion
-focus on consistent hand postion, visual focal point and jump height. Drive the rope with the wrists.

C. 5 ROUNDS FT
30 ball slam 30#/20#
30 OH walking lunge steps w/medball

D. WARMDOWN
200m jog
roll-out:
achielles + calves
hamstrings + glutes