Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt SUs

30 Dubs or 5 attempts

10 Squat2Stands

10 Knee cradles

200M jog

WOD:

5 Rounds For Time:

21/15 Cal Assault Bike

400M Run

80 Double Unders

Video courtesy of WOD Prep. Good way of thinking of this one is, go from a sprint on the bike, to a fast/moderate pace on the run, to a steady pace (relax the body as much as you can. Watch the video again.) in the dubs.  Try to limit rest to transition from one movement to the next.

Scaling Options:

Assault Bike -> 30/21 Cal Row

Run -> 500M row

DUs -> 80 Penguin Hops  -> 160 Single Unders -> 160 Bunny Hops

Cool Down:

Calf Stretch on Rig – 1 Min per side

Couch Stretch – 2 Min Per Side