On a 10:00 clock for reps:
2:00 double-unders / single unders
2:00 sit-ups
1:30 double-unders / single unders
1:30 sit-ups
1:00 double-unders / single unders
1:00 sit-ups
:30 double-unders / single unders
:30 sit-ups

DYNAMIC WARM-UP | 10:00
1 set:
10 alternating hamstring scoop stretch
10 alternating Samson stretch

1 set:
10 plate hops
20 alternating toe-taps to plate
:20 plank hold

1 set:
10 single-leg plate hops/leg
20 alternating toe-taps to plate
:20 single-arm plank hold/arm

1 set:
10 plate hops
10 sit-ups
5 single-leg plate hops/leg
10 sit-ups

DOUBLE-UNDER PROGRESSION | 10:00
:20-:30 at each progression.
Jump in place (no rope)
Single-unders
Single under + High Jump
Single under fast + single under slow
Single under + double under

MINI-ROUND | 5:00
1 set:
:40 double-unders
– Rest :20
:40 sit-ups
– Rest :20

POST-WORKOUT SKILL WORK | 10:00
Accumulate:
100 GHD hip extensions or 100 good mornings (35/45 lb)

STRETCHING | 5:00
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch