DYNAMIC WARM-UP | 5:00
2 rounds:
10 high knee march
10 butt kicks
10 Samson lunges
10 ankle pumps
20 jumps to plate

SKILL:

DU / SU WORKOUT:
On a 10:00 clock for reps:
2:00 double-unders / practice
2:00 sit-ups
1:30 double-unders / practice
1:30 sit-ups
1:00 double-unders/ practice
1:00 sit-ups
:30 double-unders / practice
:30 sit-ups

Scaled:
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

15-25 sit-ups per minute and 50-75 double-unders per minute. Ten-minute higher volume workout where athletes are constantly moving and accumulating repetitions.
Opportunity to skill and drill the technique of the double-under within a workout.

TECHNIQUE:
AMRAP 10 MOVEMENTS

AMRAP10:

Buy in: 4min max distance ergo (once only!)
Then:
5 burpee to plate
10 plate ground to overhead, 10/15kg
15 squat with plate (bear hug)