Warmup:

8 Min for Quality:

:30 jump rope

8 Bow to bends

8 KB deadlifts

8 Squat2Stands

5 Cobra to hip snap

10 Calf Pedals in Down Dog

WOD:

20-1 (20-19-18-…etc):

American KB Swings (55/35)

After Even Rounds 10 Burpee to 6” target

After Odd Rounds 30 Double Unders

Video courtesy of OPEX Training.

The way this WOD will flow will look like this: Start with 20 American KB Swings, then perform 10 Burpees to a target  6” above your reach, then perform 19 American KB Swings, then perform 30 Double Unders, then 18 KB Swings, then 10 Burpee to target, then 17 KB Swings, then 30 dubs, etc.. Just remember, after finishing an even-number round of KB swings, do 10 burpee to target, and after an odd-number round of KB swings, do 30 Dubs.  The WOD ends after you complete the round of 1 KB Swing and 30 Dubs. All that said, to get through this as fast as possible, keep good, steady and quick KB swings going.

Scaling Options:

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

Burpee to 6” target -> regular burpee

Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

20 Calf Pedals in Down Dog per leg

Scorpion Stretch – 1 Min per side