If you have your own Jump Rope, bring it with you today.
Skill 15 Minutes:
Double Unders - This time should be spent focused on proper technique, not volume. Try to work on your rhythm, arm positioning, and body mechanics. Keep your hands where you can see them, and don't let your arms start raising out at your sides. Keep your feet under you, instead of pulling them up behind you, or making a "C" shape (hollow position) with your body.
Then, some fun stuff...
Handstand Walks - Start about 12" - 18" from the wall, and take 1 - 2 steps with your hands. When you are successful at this, move out 12" - 24", and add a couple more steps. If you have trouble getting upside-down, work on kicking up onto the wall, or you can simply just work on Wall Walks to build your shoulders up, and get more confident being upside-down.
Skin The Cats - Work on getting around to where your feet are pointed at the ground again, and pulling yourself back over slowly, under control.
Core Work, Not For Time:
Dragon Flys - Try to accumulate 60 - 90 seconds in this position. We will post a video for this movement. Your goal should be to hold this position, then lower your entire body slowly, but if you have trouble, you can always scale to leg raises, getting as close to an actual Dragon Fly position on the floor, as possible. There is also a scale in the video.
Chinese Planks - Try to accumulate 90 - 120 seconds in this position. Another movement we haven't done before. Make sure you keep your ribs down, and your butt squeezed for these. Watch the video, and you'll understand. :-)