(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
2 Min Calf Smash
2 Min Couch Stretch

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Fun: 10 Min
Stick Game
Note: https://youtu.be/TBMSH-k_7As

Gymnastics Skill: 10 Min
Double Under Progression

Body position ( feet together, shoulders relaxed, Hands down and slightly in front, palms and eyes forward), No Rope Jumping (Basic Bounce), Singles Unders, No Rope Power Jumps, Power Singles, No Rope Double-Tap (Flying Penguin), Doubles

Workout: 20 Min
12 Min EMOTM
Min 1: 200/150m Row/Ski, 400/300m Bike
Min 2: Max Rep Double Unders

Rotate to a Different Erg Every 4 Rounds

Score Total DUs

Scaling: :45 ERG, :45 Single Unders