4′ Double Under Practice
4′ Bike

Dynamic Stretches

MB Suicides:
Team of 4 People
5×3:00 rounds with 1:00 rest between each round
Sprint down to 10m back then 20m back then pass the MB off to the next person. While “resting” complete 20 SH taps and 10 rocket jumps
use 14lb dynamax ball

Tabata Double Under or hurdle hops