Ghosting circuit I put together a while ago.
Alternating sets of ghosting into exercises
Ghosting is 40 seconds on 20 off
3-5 sets 40-60 minute session
•50 double unders
•Back left into front left (more fluid less power based)
•50 double unders
•Back right into front right
•20 tuck jumps
•Alternating front corners 8 shots (high intensity)
•Drop lunges x6 each leg
•1 step ghosting 12 shots (high intensity)
•20 pogos
•1 step ghost (slower and focus on the split step)
•6 counter movement jumps
•diagonal corners -front left into back right (smoother movements and lower intensity)
•6 counter movement jumps
•back left into front right
•10 lateral lunges each side
90 seconds off