Warmup:

:30 Jump Rope

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

:30 Jump Rope

Video courtesy of Runify.

WOD:

4 Rounds of:

In 5:30 Min, complete…

800M Run

Remaining time, AMRAP Double Unders

-Rest 1:30 between rounds

Score = Total Double Unders

Video courtesy of Train FTW.

Looking for some steady-state cardio work in the 800M runs, followed by finding a smooth pace on the dubs.  Remember, smooth is fast. And yes, there is no scale for Dubs today.  If you have never done them before, you at least get some good practice time on them.  Who knows? Maybe today is the day your get your FIRST Dub!

Scaling Options:

Run -> 1000/800M Row

Double unders -> No Scale

Cool Down:

4 Sets:

:30 Plank Hold

Calf Pedal in Down Dog – 20 per side