Thursday September 17, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

Skip (down)

Lunge (back)

High toe touch (down)

Low toe touch (back)

10 plank shoulder taps

5 inchworms w/ pushups

10 calf raises on plate

20 line hops

Mobility

Thread the needle :30/side

Calf stretch :30/side

Skill/Strength

Double under practice, followed by:

AMRAP 5:

25 double unders

50 single unders

Modify by reducing reps (10 doubles/20 singles for example) or by doing all single unders

WOD

5 rounds or 35 minutes:

1 lap KB farmer carry OR 3 laps run

50 double unders

10 toes to bar

25/20 cal bike or row

Do not drop the KBs.  Set them down carefully on the black mats.

F:  reduce rounds and reps; single unders; 20 situps

P1:  55/45

P1.5:  45/35

P2:  35/25; 25 DU; hanging knee raises

C:  70/55