Equipment: Jump Rope, 5-10 lb Weight, and a Stopwatch
Time: 50 minutes
Warm-up: 5-10 minutes - make sure you warm-up well and do some joint mobility too
Complete 5 Rounds:
60-sec Double‐Unders (or single jump ropes if necessary)
45 sec Hollow Rock (or plank if necessary)
30 sec Squat Hold with Bicep Curl
15-sec V‐Sit hold
1‐2 min rest and repeat (total of 5 rounds)
Sprints:
Set up 2 markers about 50 meters apart.
Sprint as fast as you can to each marker at EVERY 1 minute interval
The faster you sprint, the more recovery time you have
Repeat for a total of 10 minutes
Complete 1-3 rounds of the following:
30-sec hot potato (with weight)
30 sec around the world left
30 sec around the world right
30-sec figure 8's left
30-sec figure 8's right
Cool down & Stretch: 5-10 minutes
Photo Credit: Canva - ASphotowed by Getty Images Pro