30 Single Unders
20 Alt calf stretch
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.
5 Rounds For Time:
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.
Run – 500M row
If doing SDHP -> 65/45 -> as needed
Double Unders -> 40 Penguin Hops -> 80 Single Unders