Warmup:

2X:

:30 Jump Rope

10 Down Dog Toe Taps – see video below, courtesy of The Active Life

10 Bow to Bends

:30 Echo Bike

20 Calf Pedals in Down Dog

5 Sumo stance KB deadlifts

5 KB high pulls

200M jog

Then…

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

WOD:

Every 5 Min for 30 Min, Alternate Stations.

Station 1:

75 Double Unders

20 KB Sumo Deadlift High Pulls (70/55)

Station 2:

18/13 Cal Echo Bike

400M Run

Score = total work time

Video courtesy of Train FTW.

Make your goal to get through each station in roughly 2-3 minutes (maybe up to 3:30 on the bike/run station).  That way you get a good 90 seconds to 2+ minute of rest each time.

Scaling Options:

Dubs -> 150 Single Unders (ELITE: 100 Dubs)

KB weight -> 55/35 -> as needed

Run -> 500M row (ELITE: run w/vest)

Cool Down:

Iron Cross – 1 Min Per side

Couch Stretch – 1 Min per side