Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

5 Push ups on top of DBs

5 DB deadlifts

5 DB Shoulder to OH

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

5 Rounds For Time:

75 Double Unders

15 Devil’s Press (50/35)

10 Toe2Bar

Video courtesy of WOD Prep.

As strange as this sounds, I want you to focus on keeping the heart rate down during the cardio piece of the WOD, the Double Unders.  Keeping the shoulders relaxed and getting the timing down will not only allow you to get through the dubs quicker, but your shoulders won’t be as smoked going into the Devil’s Press and Toe2Bars after.

Scaling Options:

Dubs -> 150 Single Unders (ELITE: 75 Cross Overs)

DB Weight -> 35/25 -> as needed (ELITE: 70/50)

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg