Warmup:

2X:

:30 Jump Rope

10 in-place reverse lunges

10 Hollow Rocks

10 Calf Pedals in Down Dog

10 Over & Backs

:30 Echo Bike

Then…

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

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

WOD:

AMRAP 25:

20 Toe2Bar

25/20 Cal Echo Bike

50 Walking Lunges

75 Double Unders

Video courtesy of WOD Prep.

Smooth and steady should be the mindset for this 25 Min AMRAP.  For the Toe2Bars, take strategic breaks to preserve your grip. Aim to keep the cadence on the Echo Bike around 50-60. Just have your back knee kiss the ground during the walking lunges, and keep good rhythm instead of a sprint pace on the dubs.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Dubs -> 125 Single Unders

Finisher:

3 Sets:

10 DB Curls

10 Dual DB RDLs

10 DB Floor Press

Rest as needed between sets

Weight – moderate