Warm Up:
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers
1 set
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs
Skill Work:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
WOD:
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
Intermediate:
AMRAP 8:
40 double-under attempts
10 push presses (45/65 lb)
Beginner:
AMRAP 8:
30 single-unders
10 push presses (35/45 lb)
Home Workout:
AMRAP 8:
40 double-unders
10 dumbbell push presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Double-unders: Double-under attempts, single-unders, 15-calorie Ski-erg
Push press: Load, dumbbell push press, single-arm dumbbell push press
Cool down:
1 round:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg