Warmup:

400M Jog

30 Single Unders

20 Alt calf stretch

10 Bow2Bends

10 Knee Hug to Hip Opener

20 Double Unders or 5 attempts

1 Min Butterfly Stretch

If no rower, do Sumo Deadlift High Pull Warmup: 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.

WOD:

5 Rounds For Time:

400M Run

40 Cal Row (or 40 Sumo Deadlift High Pulls @75/55)

40 Double Unders

Lung-burner today!  Try to stay at the same pace throughout the workout.

Video courtesy of WOD Star.  If you don;t have access to a rower, today you will perform Sumo Deadlift High Pulls.  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:

Run – 500M row

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

Double Unders -> 40 Penguin Hops -> 80 Single Unders

Cool Down:

Back roll to V-sit x 20 (slow and controlled)

Alternating calf stretch in Downward Dog – 2 X 1 Min (hold calf stretch for 1-2 sec each time)