Warmup:

:30 Jump Rope

Walking lunge 30’

Reverse walking lunge 30’

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

A-Skip 30’*

B-Skip 30’*

:30 jump rope

Video courtesy of Runify

WOD:

Every 11:00 for 4 Sets:

60 Double Unders

25/18 Cal Echo Bike

400M Run

25/18 Cal Echo Bike

60 Double Unders

Score each round separately

Video courtesy of Train FTW.

This one is a straight-up cardio push!  That said, no need to come out of the gates like a sprint.  Treat each round like a mini chipper.

Scaling Options:

Dubs -> 2X Single Unders

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Pigeon Pose – 2 Min per side