Banded Hamstring Floss
Calf stretch on upright
Leg Swings + Hip openers
Leopard Crawls
Bear Walks
A, B and C skip
Side Shuffles

Then:
1. Trainer= Skipping + Double under Instruction (1-2mins)
2. With a partner, share a rope, 2x1min rounds each to practice (you go, I go)
3. 1 Attempt each at max unbroken double unders. If you don't have double unders yet, you get another minute of practice.

Then:
Hit the curve! 2 at a time, 1 warm up run 0.04 @80% effort then 2 attempts each to find max running speed

20-22min