Dynamic Warm Up:
On a 6:00 clock:
10 leg swings/leg
10 over the fence drills
10 narrow-stance squats
10 single-unders
5 single-single-doubles
:15 max reps double-unders
Skill Work:
EMOM 10:
1 back squat
Increase load across as many sets as possible.
WOD:
For time:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Time Cap: 17 Minutes
Intermediate:
For time:
10 single-leg squats to a box
:30 double-unders
20 single-leg squats to a box
:30 double-unders
30 single-leg squats to a box
1:00 double-unders
40 single-leg squats to a box
1:00 double-unders
50 single-leg squats to a box
1:00 double-unders
Beginner:
For Time:
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders
Movement scaling options:
Single-leg squats: Reps, heel-hooked squat, single-leg squats to a target, step-back lunges off a plate
Double-unders: Reps, 1:00 of attempts, single-unders
Alternate Workout:
For time:
10 single-leg squats
20 hops to a 3-in target
20 single-leg squats
40 hops to a 3-in target
30 single-leg squats
60 hops to a 3-in target
40 single-leg squats
80 hops to a 3-in target
50 single-leg squats
100 hops to a 3-in target
Cool down:
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold