- warmup - 400 M run, rest 1 min. 100 M sprint
- A. Band Sprints 40M x4 per athlete
- B. 5-10 minute rope climb skill work
- C. AMRAP 9 minutes
- 3 Rope Climb / or Seated to Standing Rope Climb with feet on floor
- 6 HSPU / or modified
- 36 Double Unders / or practice speed singles or lateral hops
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