30 seconds high knees/30 seconds butt kickers/30 seconds lateral hops/30 seconds jumping squats.
Single Arm KB/DB Front Squats. 5 sets of 5 per arm at the same weight. Rest 2 minutes between sets.
Alternate(on your own):
Part 1 – Barbell Front Squats (Same light weight 5×10, ~40% 1RM).
Scale/Sub: DU => SUx2, KBS(if using DB) => RKBS
Notes: This is a grinder WOD, each exercise will effect the next. Break up into manageable sets to be more efficient throughout the entire WOD. (2 rounds will be a lot, most people should be between 1 and 2 rounds)
Cooldown: Roll Calves – 1 minute each leg, Roll Quads – 1 min each leg (4 min)