Warmup:

2X:

:30 Jump Rope

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

10 Thoracic High Fives

200M jog

20 Calf Pedals in Down Dog

10 Over & Backs

WOD:

40 Min EMOM:

Min 1 – 50 Double Unders

Min 2 – 10/7 Cal Ski Erg

Min 3 – 200M Run

Min 4 – Rest

Score = Total successful work rounds (Highest score possible is 30)

Video courtesy of Kristi Eramo O’Connell.

Today’s interval work is meant to increase your cardio endurance.  Keep the rope moving in the dubs as to finish in roughly 30 seconds or less. In the ski erg, powerful strokes will make those cals fly by.  Since you are coming into a minute of rest, push the pace on the run.

Scaling Options:

Dubs -> 35 Double Unders -> 100 Single Unders (ELITE: 75 Double Unders)

Cool Down:

Calf stretch on rig – 1 min per side

Banded Overhead distraction – 1 min per side

Video courtesy of The Ready State