Warm Up
- 400m run or 100 single unders or 50 double unders
Complete 3 rds not for time (slow and controlled)
- forearm to instep stretch (4 each side)
- 10 bird dogs
- 30 heel touches – watch demo
- 5 wall squats (hands up, weight back in heels)
Strength / Skill
Practice double unders for 10 minutes
- Watch buddy lee video start at 1:26, practice bounce, bounce explode for 3-5 mins
- Then try to string together doubles, target is to string 5 double unders together
- Try to string together 5 double unders (if completed do 3 times)
MetCon
AMRAP – 12 (set clock for 12 minutes) “45”
- 24 – Double unders or 2x for Single Unders
- 12 Sit-ups
- 9 – Burpees
Everyday Fitness & Movement 
Didn’t have the time to spend the full 10 minutes on DUs. However, it was not pretty and not happening for the WOD. WOD: 48 Singles, 12 sit-ups, 9 Burpees = 4 rounds plus 48+12+5. Done.
4 rounds plus 60 in 12 min and finish the 9 burpees after that.