Warm Up:
On a 5:00 Clock:
Partner 1 holds PVC at waist height for the step-overs and step-unders.
6 Partner PVC Step-Overs / Partner
6 Partner PVC Step-Unders / Partner
5 Synchro Toe-Touch + Jump
10 Alternating Step-ups with Partner
Specific Warm-Up:
EMOM 12:
Minute 1: 2 High Box Jumps
Minute 2: 30 Seconds L-Hold Hang
WOD:
(Partner WOD)
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps (24/20″)
Intermediate:
Same as Rx
Beginner:
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps or Step-ups (24/20″)
21 Sit-ups
Alternate full rounds with a partner.
Alternate Workout:
6 Rounds For Time:
1 Minute Jumping Lunges
21 Box Jumps (24/20″)
21 Sit-ups
Alternate full rounds with a partner.
Movement scaling options:
Calorie Bike: 1 Minute Max Calories
Box Jumps: Reduce Height, Step-ups, :30-:45 Reps
Sit-Ups: 1 Minute of Reps, 1 Minute Plank
Cool down:
3 Sets:
30 Seconds Calf Stretch / Side
30 Seconds Calf Foam Roll / Side