3 rounds for time of:
100 double-unders
25 burpees to a target
15 knees-to-elbows
Use your knees-to-elbows bar as the target for your burpees.
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Stimulus and Strategy:
Today, we have a tough workout that will tax your shoulders and coordination under fatigue. Maintain relaxed shoulders, and aim to complete double-unders in 2 minutes or less. Find a target for your burpees that is optimally 6 inches out of your reach. The goal for today is consistency — try to maintain a pace of 2 minutes or less on your burpees. Emphasize a hard press down on the knees-to-elbows; choose a scale that allows you to complete these in 1 minute or less. Maintain short breaks and stay consistent in each round.
Intermediate option / 3 rounds for time of:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
Use your hanging knee raise bar as the target for your burpees.
Beginner option / 3 rounds for time of:
50 single-unders
15 burpees
15 hanging knee raises