30 DB pushup row
30 squat complex (1 regular squat, 1 jump squat, 1 L lunge, 1 R lunge= 1)
300 jumprope/ 100 double-unders
20 DB pushup row
20 squat complex
200 jumprope/ 50 double-unders
10 DB pushup row
10 squat complex
100 jumprope/ 25 double-unders
Posture and tension are key in the 2 opening motions.
Saggy hips in the DB rows make the motion inefficient and sloppy, and floppy guts in the squat complex components make the motions inefficient and sloppy.
Keep rigid posture, tight guts, and power off the floor in each rep, start to finish.