6 Rounds:

400M Run

35 American KB Swings (53/35)

50 Double Unders

Unless you have one heck of an engine, my suggestion would be to keep a good yet not sprint pace on the run so you have breath to complete the KB swings and DUs.


Scaling Options:

Run -> 500M Row

KB weight -> 35/25 -> as needed

Double Unders -> 100 Single Unders per round


Cool Down:

Calf Stretch on rig – 2 min per side


Kneeling Lat Stretch on bench – 3 min

Video courtesy of The Prehab Guys

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