10min warmup. This week is still part of deload week! Lighter, less structured lifting and more conditioning. Spend time doing dynamic movements to get heart rate up and loosen muscles.

This workout is a partner style, you go, I go workout. However, if you do not have a partner that is okay! Rather than completing with a partner, you will just do a 1:1 work:rest ratio. Rest as long as it took you to work.

Complete the buy in of your jump rope with your partner. You each will complete the given reps. Break them up however you please!

When completed, you both will move on to the AMRAP ladder. You both will go you go, I go for however you want to break up your reps. The clock will be set for 3:00 of work back and forth with you partner and a full 1:00 where you both get to rest. Each round you move through the ladder the reps will go down by 10. (40, 30, 20, 10).