A long distance cardio workout where pacing is the key.
3000m Run
3000m row
300 double unders or 500 singles
2000m run
2000m row
200 double unders or 400 singles
1000m run
1000m row
100 double unders or 300 singles
Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.
