A. 10 min : Double Under Practice
Step 1: Make sure you have a good handle on your single under rhythm.
Step 2: Practice a power jump(without a rope). Your jump should involve straight legs in a hollow position.
Step 3: Practice getting 1 DU. Not in a sequence, simply 1 rep.
Step 4: Practice interspersing 1 DU in between multiple SU. You have to work here to find that rhythm for the transition between your SU and DU.
Note: If you are serious about trying to get double unders, I would also encourage you to get your OWN jump rope that you can be consistent with!
B. 12 RFT(cap 18 min)
6 box jump overs(24/20)
10 v -ups
**E4 rounds - 200m run (including after round 12)