Partner Warm Up:
On a 5 Minute Clock:
Set 1: 20 Shoulder Taps in Plank / 10 Ring Rows or Single-KB Bent Over Rows
Set 2: 20 Seconds Single Unders / 20 Seconds Bear Crawl
Set 3: 20 Seconds Hang From Bar / 10 Sit-ups
Set 4: 10 Synchro Jump Squats
Specific Warm-Up:
On a 6 Minute Clock:
2 Minutes Max Double Unders
4 Minutes Max Distance Handstand Walk
Partner WOD:
AMRAP 20:
5 Burpees
1 Rope Climb (15-ft.)
30 Double Unders
Alternate full rounds with a partner.
Intermediate:
AMRAP 20:
5 Burpees
1 Rope Climb (10-ft.)
15 Double Unders
Alternate full rounds with a partner.
Beginner:
AMRAP 20:
5 Burpees
3 Pull-to-Stands
40 Single Unders
Alternate full rounds with a partner.
Movement scaling options:
Burpees: Up Downs, Hand-Release Push-ups, Box Jump Overs
Rope Climb: Reduce Height, 2 Rope Pull-to-Stands, 5 Strict Pull-up Variations
Double Unders: Reduce Reps, Single Unders, 30 Lateral Hops Over DB
Alternate Workout:
AMRAP 20:
5 Burpees
10 Alternating DB Renegade Rows (35/25#)
30 Double Unders
Alternate full rounds with a partner.
Cool down:
2 Sets:
30 Seconds Foot Lacrosse Ball Roll / Side
30 Seconds Forearm Stretch / Side