Warm Up: 5 Minutes Cardio
Strength: Back Squat 3×8
Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.
Cardio (Optional): RunDuh
400 Meter Run
40 Double Unders
Swap out singles for DUs to maintain the intensity if DUs break down
WOD: 20-minute AMRAP30 Double Unders
30 Double Unders
10 Pull Ups
Scale the reps of the doubles or practice for 30-60 seconds each round. Scale the reps of the pull ups or m jumping or modify to bar rows. Try to choose a standard for each exercise so that you can maintain a steady pace for 20 minutes.