Mobility:

Ankles

Skill:

Double-unders

If proficient, work on crossovers, triples, or drag/heavy rope DUs.

Conditioning:  

Option 1:

 As Many Rounds and Reps as Possible in 18min of:

300m Run, Row, Ski or Bike 20/16

60sec Double-unders or Attempts

15 Hanging Knee Raises

10 Air Squats or Goblet Squats

5 Parallette Pass Throughs with Push-up and Dip

*Over and back is one rep.

Option 2:

20min Stroke Rate Row