Day 8

Warmup:
2 sets
3 no-rope bouncing waves (looking for height)
20-second rest
3 rope single-unders waves (looking for speed)
20-second rest

A) Double Under Practice I or II

Spend 5-10 minutes practicing here your one double (Part I) or your two doubles (Part II). Make sure to count the number of attempts and your successful reps. Remember consistency is our metric of progress and it is what tells us we are ready to move forward to the next step.

B) BPM Endurance at High Speeds

5 sets
1:00 Single-unders
0:30 Rest

CADENCE
Take your score on the BPM test and subtract 10 BPM. If your score was 170, your cadence today will be 160.

REST
Normalize your breathing, and relax.