Athletes should have more than 2:00 rest after each set. Advise athletes to start slow and see if they can improve their split each round. This workout is highly dependent on running and double under ability.
Every 6:00 x 4 Sets:
Run 400 Meters
25 Air Squats
50 Double Unders
L2: (60s of Double Under Attempts)
L1: (Less than 400m Run) (75 Single Unders)
Score = Slowest Split