20 Burpee Box Jumps (24/20)
50 Double Unders
*2 Min Rest between Rounds
Score = Slowest Round
40 Min Time Cap
So, with a running 40-minute clock, the goal is to get all 5 sets in prior to the time cap. That said, it would be a good idea to move at a fast rate through the run and Burpee Box Jumps, and then be proficient on the DUs. Also, the 2-minute break will allow you to catch your breath prior to going fast in the next round.
Run -> 500M Row
Box height -> 20/16 (or 30/24 for Elite)
DUs -> 100 SUs
Calf stretch on rig – 2 min per calf
Frog Stretch – 3 min
Video courtesy of SOFlete. Quick demo of the Frog Stretch.