Jump rope cardio kb #2//z5 #91

2m warm up

2 minute jump rope buy in:

1. Basic bounce 30 sec

2. Scissors 30 sec

3. High knees 30 sec

4. Double unders 30 sec

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1. Backward lunge pass under 50/10 sec- 23 #50

2. One arm row to jump squat 50/10 sec left- 11 #30

3. One arm row to jump squat 50/10 sec right-10

4. One arm swing alt. 50/10 sec-30 #40

5. Plank jack transformers 50/10 sec- 15

6. Russian twist (x3) to Competition plank jack (x2) 50/10 sec- 4 #30

7. Tornado Clams 50/10 sec- 5 #30

8. Weighted v sit-ups  50/10 sec- 20 #30

*9. 1 leg glute press L 50/10- 32

*10. 1 leg glute press R 50/10- 32

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2 minute jump rope buy out:

1. Double Unders 30 sec
2. High Knees 30 sec
3. Scissors 30 sec
4. Basic Bounce

 time: 15:06

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Z5 #91

5amrap:

1. Jump jack squat with power band x 20

2. Side Plank leg lift toe taps with power band x 10/10

3. Kneeling straight Leg Extension Lift x 10 (left leg)

4. Kneeling hip abductions x 10 (left leg)

5. Kneeling Leg Extension Lift x 10 (right leg)

6. Kneeling hip abductions x 10 (right leg)

7. Jump Jack Push up with power band x 10

8. Hollow horizontal scissors to vertical scissors x 10 alt.legs

9. Laying ballet hip raise to hip abduction x 20

#rnds: 1 3/10

Total WO Time: 20:06