WOD:
AMRAP 15:
3 wall walks
15 burpees
60 double-unders
Intermediate:
AMRAP 15:
2 wall walks
15 burpees
40 double-unders
Beginner:
3 rounds:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders
– Rest 1:00 between rounds.
Home Workout:
Same as Rx
Movement scaling options:
Wall walks: Reps, range of motion up the wall, inchworm + push-ups, inchworms + push-ups from the knees
Burpees: Reps, up-downs
Double unders: Single-unders, penguin taps, lateral hops
Post-Workout Skill Work:
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest