Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Build intensity)
-into-
6 min AMRAP
50m jog
8 sit ups (focus on leg extension)
30-sec single unders

**2. Workout Prep**
2 sets
50m Run (workout pace)
5 GHD’s
10 Double Unders
– rest 30 seconds between sets –

Workout:  The Chum Bucket

5 sets
300m Run
20 GHD’s
60 Double Unders
-rest 3:00 between rounds-

* Scaling option 1 (Masters 45+)
5 sets
300m Run
20 GHD’s (6in riser)
40 Double Unders
-rest 3:00 between rounds-

* Scaling Option 2 (Beginner)
5 sets
300m Row
20 Sit Ups
60 Single Unders
-rest 3:00 between rounds-

* Limited Equipment Option
5 sets
300m Run
30 Alternating V-Ups
30 Air Squats
-rest 3:00 between rounds-

* Large Class Option
Have Athletes partner up and go 1:1