50-40-30-20 and 10 rep rounds of:
If you cannot do double-unders, sub tuck jumps. NOT singles
- 3.12. I can't do double-unders, or I don't have a jumprope.
- Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions. I will be there @ 1930 after work. Check comments for other opening times