Prep
Equipment required: Foam roller, medium band
1) Foam Roll Glutes + Quads x 60s each
2) 5 Upward to Downward Facing Dog
3) 10 each Dynamic Pigeon Pose
4) AMRAP 5:
– 10 ft Crab Walk Reverse
– 10 each X-Band Walk
– 5 each Walking Lunge Steps
A.
Skill
5:00 Double Under Practice
– 30s Penguin Taps facing the wall
– 30s Double Under Attempts
B.
5 Rounds
60s Max Jump Rope (30s Double Unders 30s Single Unders)
60s Max Box Step-ups
60s Max Cal Bike
60s Max Up Downs
60s Rest
– Goal: Challenging but consistent 60s efforts at each station without stopping.
Rx+: (60s Double Unders)
L2: (30s Double Under Attempts)
L1: (30s Penguin Taps)
C.
100 Reps AFAP