Aerobic capacity workout with plyometric lateral jumps

Working at Zone 2-3 pace
1 round is 10 walking lunges e/s,
10 total lateral (sideways) hurdle jumps over a 6" object. Try to make the time on the ground as small as possible, bounce if you can.
10m knees off crawl forward and back,
20 Double unders (skipping, two rotations of the rope to one jump)
600m bike or 300m run

Duration:
S: 2 rounds
M: 4 rounds
L: 6 rounds
XL: 8 rounds

Scaling:
Walking lunges – scale to rear lunges, hold on if you need to, lower knee to a raised pad if necessary
Lateral jumps: Lower the object jumped over, remove it totally if necessary
Knees off crawl: The higher your butt, the easier this is
Double unders: A Double under is two rotations of the rope to one jump. Scaling: if you don't have a skipping rope, use an imaginary one and bounce on the spot. If you have a rope, scale down to singles, 3 reps for each DU.

Photo by Risen Wang on Unsplash

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