SKILL/STRENGTH
Double Unders (or practice this skill)
3 x 2 minute max effort
Rest 1 minute in between.
Score is best set.
Then:
Pull-up Strength/Skill
Advanced: 4 x 5 bodyweight, on the last rep of each set maintain a flexed arm hang for max time.
Functional: 4 x 5 ADAP with skinny band, negatives or let a coach assist you from a dead-hang, no band
METCON
6 Rounds for time:
Sprint 50m
10 Air Squats
Sprint 50m
10 Pistols
Ankle Mobility/Hip Mobility
Watch these two videos for tips on double unders! I wish they were combined into one video, but unfortunately I couldn’t find one video containing all this info!