WARM-UP
AMRAP 10
20 Single Unders
15 Glute Bridge Ups with :02 Hold at Top
10 Slow Alt. Mountain Climbers
1/1 KB Complex**
**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB SDLHP + 3 KBS + 3 KB Clean + 3 KB Push Press (DB OK)
SKILL
EMOM 5
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
WOD
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/35)
12 Sit-Ups
COOLDOWN
FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)
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