For time:
50 Double Unders
50 Burpees
50 Double Unders
50/40 Row Calories
50 Double Unders
50 Toes-to-rings
50 Double Unders
50 Russian Kettlebell Swings, 53/35 lbs
50 Double Unders
Intended Stimulus
✔ 16:00-22:00.
✔ Double-unders in under 1:00.
✔ Burpees in under 5:00.
✔ Row in under 5:00.
✔ Toes-to-rings in under 5:00.
✔ Russian kettlebell swings in under 3:00.
Movement Scaling Options
Double-unders | Reps, timed attempts, high-jump single-unders, single-unders, penguin taps, toe-taps to a plate, bike, row, or ski
Burpees | Reps, up-downs
Rowing | Distance, substitutions
Toes-to-rings | Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, and sit-ups. Use a pull-up bar if the dynamic apparatus of the rings is too demanding.
Russian kettlebell swings | Load, reps, kettlebell deadlifts
Stretching & Campfire
1 set:
1:00 calf stretch/leg
1:00 cobra stretch
“You are stronger than you realize.”
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