Warmup:

:30 Single Unders

10 Spider-Man Lunge

10 Calf Pedal in Down Dog

:30 high-jump single unders

10 Side Lunges

1:00 Echo Bike

:30 Double under attempts

10 Calf Pedal in Down Dog

WOD:

8 Rounds:

40 Double Unders

12/10 Cal Echo Bike

Video courtesy of MisFit Athletics.

While each piece of these rounds is relatively short, don’t take that as a cue to hit the sprint button.  Maintain a pace in round one that you can still do in round 8.

Scaling Options:

Dubs -> 20 per round -> 60 Single Unders

Cool Down:

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

Barbell mash on quads – 1 Min per side

Video courtesy of Men’s Health