Warm-Up

GENERAL WARM-UP:⁣⁣

Work for 20 seconds, rest for 10 seconds, alternating between each movement, 2 sets:

• Hop in Place ⁣
• Push-Ups⁣
• Air Squats⁣
• Squat Thrusts⁣⁣

⁣⁣SPECIFIC WARMUP:⁣

Double Under “Penguin Drill” ⁣⁣

• :30sec Jump w/ Single Hand-taps (without rope)⁣
• :30sec Jump w/ Double Hand-taps (without rope)⁣
• 1min Single/Double Under Practice or Jumping Jacks⁣

⁣Burpee Warmup⁣

• 10 Stepping Back/Stepping Up⁣
• 10 Jumping Back/Stepping Up⁣
• 10 Jumping Back/Jumping Up⁣ ⁣⁣

WOD

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes