100 Double Unders or High Knees
50 Shrimp squats alt 5L/5R
80/40 – 60/30 – 40/20 – 20/10
Can’t do Double unders? 2 minutes of practice for 100 double unders, scale down the shrimp squats to bulgarian split squats or to lunges or (air)squats x2.
2 minutes rope jumps (single and double unders) or 1 minute high knees and 1 minutr jumping jacks. 10-15 Airsquats followed by 30 seconds hip opener.
Back to the jumprope, then 10-15 Lunges, followed by 15 second Samson stretch on the L then 15s on the R.
Practice the shrimp squats, maybe with support (and a pillow under the knee) first before going unassisted. Do at least 3 sets of 3-5 reps with some inchworms inbetween.
Set your timer and 3.2.1..GO!!
Movement explanation, movement standards and options: