RX
AMRAP 12:
10 burpees
25 double-unders

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 12:
10 burpees
30 single-unders

DYNAMIC WARM-UP | 8:00
1 set:
10 alternating Spiderman stretch
:20 jumping jacks
10 push-up to down dogs
:20 skier jacks

1 set:
10 good mornings
:20 single-unders
10 up-downs
:20 single-unders

1 set:
10 double knee tucks in a plank
:20 jump rope
10 burpees
:20 jump rope

DOUBLE-UNDER PROGRESSION | 7:00
Jump in place (no rope)
Single-unders
Single-under + high jump
Single-under fast + single-under slow
Single-under + double-under

PROVE-IT ROUND | 3:00
1 set:
:20 burpees
– Rest :10
:20 double-unders
– Rest :10

POST-WORKOUT SKILL WORK | 15:00

6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.

STRETCHING | 5:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot