Warmup:

:30 jump rope practice

8 Twisting push ups

5 Scorpions per side

5 Box Step overs

:30 jump rope practice

8 Cobra to downward dog

4 Cobra to hip snap

5 box jump overs

WOD:

EMOM for 30 Min:

Min 1 – 45 Double Unders

Min 2 – 9 DB Floor Press (50/35)

Min 3 – 5 Burpee Box Jump Overs (24″/20″)

Video courtesy of Functional Bodybuilding.

The goal today should be no longer than 40 seconds of work each minute.  Looking for efficient reps throughout.  That said, on the Floor Press, make sure to come down with control and not slam your elbows to the ground.

Scaling Options:

Double Unders -> 2X Single Unders

DBs -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 1 Min