Warmup:

3 rounds:

:30 jump rope

5 cobra to  downward dog

5 cobra to hip snap

8 light KB deadlifts

8 KB Russian Swings

5 vertical jumps

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

For Time:

20-1 (20-19-18-etc…)* of…

American KB Swings (55/35)

*After Even Rounds, do 10 Burpee to 6″ target above reach

*After Odd Rounds, do 30 Double Unders

Video courtesy of Train FTW.

On paper, this one doesn’t look too bad, but don’t be fooled!  There are a lot of reps in this one.  Try to find a steady pace per movement that you can maintain.  As you get towards the last few rounds, then look to pick up the speed.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Dubs -> 2X Single Unders (ELITE: 50 dubs)

Cool Down:

Roll out T-spine – 2 Min

Calf Stretch on Rig – 1 Min per side