Warm Up:
10 Single Unders
10 Single Unders (run in place)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / leg
Specific Warm-Up:
EMOM 10
Minute 1: 30 Seconds Weighted Single-Leg Squats
Minute 2: 30 Seconds DB Strict Press
WOD:
AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
Intermediate:
AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
Beginner:
AMRAP 20:
50 Single Unders
100-ft. Walking Lunge
50-ft. Bear Crawl
Alternate Workout:
AMRAP 20:
50 Double Unders
20-30 Alternating Lunges
50 Shoulder Taps in Pike Position
Movement scaling options:
Double Unders: 1:30 Attempts, Single Unders, 1:30 Calories
Walking Lunge: 30 Box Step-ups
Bear Crawl: 50 Shoulder Taps, 200-ft DB Overhead Carry
Cool down:
3 Sets:
1 Minute Foam Roll Quads
30 Seconds Rocking Calf Stretch / Side