This Saturday we have a couplet of two explosive movements, triple unders and bike for calories, to work on. 

If you do not have triple unders yet, you can substitute with double unders, or triple the volume regular skipping. 

For those of you on zoom, you can do attempts of triple penguin claps. The substitute for each bike calorie is a burpee, or two sumo deadlift high pulls. 





Warm up (2 rnds 1 min each)

  • Bird dogs
  • Windshield Wipers
  • Full Body Rocks
  • Hip swings
  • Skipping (higher jump)
  • Samson lunges


  • Triple Under Substitute
  • Calorie Bike Substitute


21-18-15-12-9-6-3 reps for time:

  • Triple Unders
  • Echo Bike (Calories)

Cool down

  • Calf stretch
  • Dragon pose/pigeon pose
  • Downward dog/child pose


Big Cat