Skill

Double-under practice

Work

Row 1000m / 50/35 Calorie Bike
100 Double-unders / 50 Penguin Claps
50 Box Jumps @ 20/24
100 Double-unders / 50 Penguin Claps
Row 1000m / 50/35 Calorie Bike

CompTrain

Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

Heels Down Snatches
2 x 2 @ 65-70-75%
THEN: increase in 2-5lb increments until you reach a daily max