Warm up
Practice double unders for 3 minutes
3 rounds
10 goblet squats
5 strict toes 2 bar
Then
1 minute max double unders
Strength
Back squat-work up to 70% of your heavy 2 or build a heavy 7
Conditioning
3 rounds
0:00- 5 back squats 70-80%
1:00- 10 toes to bar
2:00- double unders CFT 70% of your 1 minute max
Then
Max back squats at 80% of your heavy 2
Accessory
CFT 50/40 calories bike
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