Double Jerk, Jerk

manila jumprope   :30/:30 x3

Double Jerk

2 10kg     1:30 on/ 1:00 off x8  

1AJerk  

16kg       1:00/ 1:00 for 6:00 w/1:00off x2

Planks:

Straight arm    1:00on/:30off x2