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Warm Up:

200 Rope Contacts

Inchworm 30’

10 Push ups

Broad Jump 30’

10 Calf stretches while in push ups position

10 KB deadlifts

10 KB Russian Swings

WOD:

10 Minute EMOM:

Odd- 10 Calorie Row

Even- 20 Double Unders

 

3 Min rest then…

 

16 Minute EMOM:

Odd- 10 Burpees

Even- 15 Kettlebell swings (53/35)

 

Make the first EMOM about keeping a good pace and breathing the whole time. Make the second EMOM about sprinting through the work, and resting the remainder of the minute.

Scaling:

DU – DU attempts or Penguin Jumps

KBS – as needed

Cool Down:

Calf stretch on rig – 2 min per

 

Banded lat stretch – 2 min per

 

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