Workout of the day
Be ready to jump and pump those muscles. This workout pairs jump rope with a twist: wall balls instead of thrusters. Stay strong and keep moving!
The workout of the day consists of:
4 rounds for time:
- 30 Double Unders
- 15 Wall Balls (20 lb / 9 kg)
Scaling
- Double Unders: Scale to 60 Single Unders
- Wall Balls: Reduce weight to 14 lb / 6 kg or use a lighter ball
No equipment
- Jumping Jacks instead of Double Unders
- Backpack Thrusters if you don’t have a wall ball
Warmup
- 3 min light jog or jump rope
- Shoulder dislocations
- Leg swings
- 10 Air Squats
- 10 Lunges (5 each leg)
Cooldown
- Light jog or walk for 3 min
- Calf stretch
- Hamstring stretch
- Shoulder stretch
- Tricep stretch
