Skills
For technique, alternating E2MOM for 12′ (3 sets each):
1- Double-Under practice
2- Kipping (or hollow-arch) practice
Conditioning
“The Running Dead”
3 Rounds for Time (20′ CAP):
600m Run
16 Deadlifts (225/155)
60 Double-Unders
Cool-Down
Calf Stretch – 1 min/leg
Straddle on the Wall – 3+ mins