50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt SUs

20 Double Unders

30’ Twisting Lunge

10 Cherry Pickers

If doing SDHPs, barbell w/u: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls


5 Rounds:

100′ Walking Lunge

50 Double-Unders

25/18 Calorie Row*



*If no rower available – 25/18 reps of Sumo Deadlift High Pull (75/55), If using KB, then 70/53

If you are doing this WOD outdoors or in your garage, be careful on the lunge.  Don’t let your back-knee slam into the ground. If doing sumo deadlift high pulls (video courtesy of WOD Star)…

The SDHP gives as close a stimulus as the rower if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.


Scaling Options:

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 Bunny Hops

If doing SDHP -> 65/45 -> as needed


Cool Down:

Couch Stretch – 2 min per side


Back roll to V-sit (slow and controlled) 2X10

Video courtesy of Train FTW.

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