Warm-Up:
3 x 30 Jumping Jacks, 20 Squats, 10 Spider Lunges, 8 Alt-T Push-Ups, 4 Squat Walk Steps Lf, then Rt

Pre Mobility:
1min Band Lat/Tri Stretch per side; then,
2 x 30sec On + 30sec Off of Floor Wrist Stretch

Strength: Front Squats
1 x 5/side Rack Prep w/ Bar (Elbow Rotations w/ Bar on the Back);
1 x 10 Fr Squat w/ Bar;
1 x 10 Fr Squat w/ Light to Moderate Weight;
10-8-6-4-2 M.E. Front Squats

Skill: Double Unders
3min Single Skips; then
10min DU practice of

(A) 2-3 singles + DU attempt; or
(B) max effort DU’s strung together; or
(C) Flight Simulator (5-10-15…50…15-10-5)

Post Mobility:
Chair Calf Stretch;
Assume the Position