Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors 

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

Complete the following in a ping pong fashion:

5x 20 second Sprint

5x Burpees 4  reps

5x 20 second Sprint

5x Jump rope 20 single unders/ 12 DU

4x 20 second Sprint

4x Burpees 4  reps

4x 20 second Sprint

4x Jump rope 20 single unders/ 12 DU

3x 20 second Sprint

3x Burpees 4  reps

3x 20 second Sprint

3x Jump rope 20 single unders/ 12 DU

2x 20 second Sprint

2x Burpees 4  reps

2x 20 second Sprint

2x Jump rope 20 single unders/ 12 DU