Wednesday – May 20

“Dork”

6 Rounds

60 Double Unders

30 KB Swings

15 Burpees

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The total volume of burpees and double unders aren’t that high, respectively. The KB swings are where you will have be ultra-careful on. 180 of them is going impact how you move elsewhere and you have hold yourself accountable to move well before you think about big sets.

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SUGGESTED WARM UP

  1. 5 Press Up to Downward Dog – hold each pose for 2-3 seconds
  2. 5 Downward Dog – reach for opposite ankle – (left and right)
  3. :10 on / :10 off – 3 rounds – Double Unders
  4. :10 on / :10 off – 3 rounds – Burpees
  5. :10 on / :10 off – 3 rounds – KB Swings (Russian if needed)
  6. Stretch thoracic and calves
  7. Roll out feet (optional)

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