WARM UP: 3 rounds
5 push up to downward dog
40 single unders
10 bird dogs
40 single unders
15 bar pass throughs
1 minute machine
WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap is 15 minutes
WORKOUT VARIATIONS
Rx’d (all ages)
♀ and ♂ perform wall walks and double-unders
Scaled (all ages)
♀ and ♂ perform scaled wall walks and single-unders
EXTRA WORK
EMOM X 5 minutes
5 front squats 95/65+5 pullups
rest 2 min
EMOM X 5 minutes
5 front squats 115/75+5 chest to bar