Skipping Skills 100 singles 100 alt foot 100 straddle jumps 100 dus Cardio Choice 2-3 x 2000 m 5 mins rest 4-5 x 1000 m 3 mins rest 3 x 1000 m hard 6 mins rest 5 x 500 m hard 3 mins rest 25 x 40 sec work 20 sec rest
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim