For Time:

50 Cal Row

50 Box Jumps (24/20)

50 Pull Ups

50 Burpees

50 Walking Lunges

50 Double Unders


Phrase of the day – manageable chunks.  Don’t hit failure on any movement.  If you feel fatigue setting in, stop, shake out the body, and get back after it!


Scaling Options:

Row -> Ski Erg

Box height -> as needed

Pull Ups ->Buddha Pull ups* -> Ring Rows

For Buddha PullUps…


Double Unders -> attempts through 75 rope contacts -. 50 Penguin hops


Cool Down:

Pigeon pose – 2 min per leg


Heel cord mash – 1 min per side

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