Warm-up
If you are a double under ninja, try the new drag ropes or heavy ropes in the warm up
15 – 12 – 9
-Bike
-Banded Lying Lat Pull Downs
-Banded Deadlifts
-Banded Kick Backs (per side)
After Each Round
:40 Jump Rope*
*Time this on your own, start with singles work into double unders
Mobility
Hamstring & Calf
Rolling and Stretching
Strength
E2MOM8
Banded Deadlift
3 Reps
E2MOM6
Deadlift
3 Reps
WOD
90 Double Unders
15 Toes to Bar
20|15 Calorie Bike*
60 Double Unders
15 Toes to Bar
20|15 Calorie Bike
30 Double Unders
15 Toes to Bar
20|15 Calorie Bike
*30|22 Cals Schwinn
Level 2- 10 Toes to Bar, 40-30-20 DU, 15|10 Bike
Level 1- 10 Toes to Bar, singles x2, 12|9 Bike
ADV – Drag Rope or Heavy Rope, 21 T2B
Extra Work – Conditioning
50|40 Cals Ski or Row
-Rest 2 Minutes-
40|30 Cals Ski
-Rest 2 Minutes-
30|25 Cals Ski
-Rest 2 Minutes-
20|15 Cals Ski
-Rest 2 Minutes-
10|7 Cals Ski
*Increase intensity with each interval