5 Mins to establish max unbroken double under set
Run 800m (Parker Road and back)
Do 25 push ups at every stop sign (3 stop signs)
Unbroken Double Unders – reps are 50% of max unbroken double under set
20 Abmat sit ups every break in double unders
Notice in the video below that the rope passes under the athlete’s foot once while he is still rising. The second pass happens while the athlete is returning to the ground.