Skill:    Double Under

http://https://www.youtube.com/watch?v=_7cpagB7WUg&t=94s

Strength: Strict Press/Row

A1) Barbell Strict Press: 4×8 w/3 sec negative on each rep

A2) Bent Over Barbell Row: 4×6-8 w/ 2 sec pause at the top of each rep

*Super set A1 and A2

Conditioning:

Every 3 Mins for 12 Minutes…

75 Double Unders

15 Front Squats

 

L1: 100 DUs, 155/105

L2: 75 DUs, 115/85

L3: 75 Penguin Jumps, 95/65

L4: 75 Singles, DBs