10:00 Flow
0:00–2:00 Easy Jog
2:00–5:00
2 Rounds
10 Leg Swings (each)
10 Walking Lunges
25ft Butt Kicks
25ft High Knees
5:00–10:00
3 Rounds
30 Single Unders
100m Run (easy-moderate pace)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Freedom (Advanced):**
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
**Independence (Intermediate):**
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
**Liberty (Beginner)**
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
time cap: 18mins
AFFILIATE COMPETE:
FOR TIME
800m Run
200 Double Unders
600m Run
150 Double Unders
400m Run
100 Double Unders
200m Run
**INDEPENDENCE (Intermediate):**
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)