Warmup
Jumprope 2 minutes
Run/Skip/Backpedal/Backward Skip 400M
Hip Flexor stretch
Run 400M while Jumping Rope

Skill
Double-under practice – 5 minutes

Conditioning
20 minutes AMRAP
400M Run
100 Double Unders

KB Sport
4 Rounds 2:30 work/1:00 rest
2 KB Clean and Jerk – competition/rank weight
6 rpm pace