Warmup:

8:00 AMRAP:

:30 Jump Rope

10 Calf Pedals in Down Dog

5 KB Deadlifts

5 Russian Swings

5 Am KB Swings

25’ empty sled push

WOD:

20 Min AMRAP:

20 Double Unders

10 Am KB Swings (55/35)

25 Sled Push (2X45/1X45)

40 Double Unders

20 Am KB Swings (55/35)

25 Sled Push (2X45/1X45)

etc…

Add 20 Double Unders and 10 KB Swings each round

Video courtesy of Breaking Muscle.

While the double unders and KB Swings increase each round, the sled push stays constant.  Always 25’ per round.

Scaling Options:

Dubs -> 2X Single Unders

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

Sled weight -> as needed (ELITE: 3X45/2X45)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side