Warm Up:
1 set:
5 inchworms + 1 push-up/rep
:15 Samson stretch/leg
10 hollow rocks
:30 single-unders (slow)
10 walking lunges + 10 air squats (slow)
1 set:
5 burpees (slow)
:15 Samson stretch/leg
10 tuck-ups
:30 single-unders (moderate)
10 walking lunges + 10 air squats (moderate)
1 set:
5 burpees (fast)
:15 Samson stretch/leg
10 V-ups
:30 single-unders (fast)
10 walking lunges + 10 air squats (fast
Specific Warm-Up:
EMOM 3:
4-6 single-leg squats
– Spend no more than :20 practicing reps each minute.
WOD:
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats
Intermediate:
Same as Rx
Beginner:
AMRAP 5:
20 single-unders
6 burpees
– Rest 5:00 –
AMRAP 5:
20 single-unders
6 alternating reverse lunges
Home Workout:
Same as Rx
Movement scaling options:
Double-unders: Reps, :45 of attempts, penguin taps
Burpees: Reps, up-downs
Single leg squat: Reps, ankle wrap, reverse lunge, air squat
Cool down:
1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side