Warmup:

2X:

1:00 Jump Rope

10 Huggers

10 Over and Backs

8 Box step ups

20 Calf Pedals in Down Dog

10 KB deadlifts

5 Russian Swings

WOD:

20-1 (20-19-18-etc):

American KB Swings (55/35)

-After Even Rounds: 8 Box Jumps (24”/20”)

-After Odd Rounds: 30 Double Unders

Video courtesy of Train FTW.

At “3,2,1..Go!” hit 20 American KB Swings, then 8 box jumps, then 19 KB Swings, the 30 Dubs, then 18 KBS, then 8 box jumps, then 17 KBS, then 30 dubs, etc.… With this descending ladder, start with a conservative pace in the KB Swings.  This will allow you to stay at a good rate through either the box jumps or double unders.  As the reps on the KB Swings go down, then pick up the pace, but not too much.  Realize in this one, you are hitting 10 sets of box jumps and 10 sets of dubs.

Scaling Options:

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

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

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

Pigeon Pose on box – 1 Min per side