This is an introduction to a video series showing the warm-up, workout and HM at the end the workout. The workout is "The Machine 1.1" which is simply a circuit with 700m at 6:00 pace followed immediately by 2-3 minutes of General Strength (GS), then a 70m jog to the next 700m repeat. This workout was conducted March 17th, 2009 at Fairview HS in Boulder, CO; athlete is Sara Vaughn.
This simple routine of five skipping exercises can and should be done prior to intense track workouts and/or races. To learn more about how these fives skipping exercises fit into a warm-up read this article from RunningTimes.com