Warm Up:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

Grab light KB:

10 KB Deadlifts

10 Russian Swings



200M Run

40 Double Unders

20 American Kettlebell Swings (53/35)

40 Ab Mat Sit Ups

A nice, consistent pace is what you want to shoot for today.  Don’t go too fast in the run and DUs.  There should be minimal rest between the cardio pieces and the KB Swings.


Scaling Options:

Run -> 250M Row-> 1 Min or cardio

DUs -> 40 Penguin Hops -> 80 Single Unders -> 80 Bunny Hops

KB weight -> 35/25 -> as needed

Video courtesy of WOD Prep.  Demo of Penguin Hops


Cool Down:

Calf Stretch on rig/wall – 2X1 min per side


Cobra pose – 1 Min

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