CFT 11292019

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Got at least 3 requests this week on double under questions. Here is everything I know about teaching, performing, and becoming proficient at jump rope. Link in bio If you use anything besides @rxsmartgear then that’s your first problem. #rxsmartgear #jumprope #doubleunders

A post shared by RoloAthletics (@roloathletics) on Nov 17, 2019 at 7:06pm PST

Warm-up- Athlete Specific (PT, mobility, etc)

Then 

3 rounds
10 cal ski
10 scap pullups
5 push ups

Followed by

3 rounds
50 Double unders (unbroken- or choose a number you can hit UB)
:30 Second nose to wall HS hold

Strength:
2-2-2-2-2 Weighted strict pull up

5-5-5-5-5 Weighted ring dip


Gymnastics:

2 rounds:
10 Handstand push ups negatives
Rest 20 seconds
1 min Table top hold
Rest 20 seconds
10 parallette shoot throughs
Rest 20 seconds
5 ring muscle ups
Rest 2 min 

Conditioning:
Max bike cals in 30 min

Don't forget to mobilize after (lacrosse ball traps, lats, triceps, upper back) and hit up the sauna if you can!