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50 Double unders for time.
50-60% of 1 rep max x 2 reps for 12 sets.
Warm up to your 50-60%. These sets need to be on the minute or less. Depth must be reached every time.
- Sprint the 3rd lap http://www.barbellsandbacon.
- Plyometric primer http://www.eatmoveimprove.com/