Warm Up:
3 sets:
: 30 high knees
: 15 rest
: 30 banded side steps
: 15 rest
: 30 banded good mornings
: 15 rest
: 30 Cossack squats (:15/leg)
: 15 rest
Skill Work:
EMOM 6:
10 alternating single-leg squats
WOD:
For time:
400-m walking lunge
Time Cap: 16 Minutes
Intermediate:
Same as Rx
Beginner:
On a 10:00 clock:
Max-distance lunge
Movement scaling options:
Walking lungs: Distance, time, range of motion.
Limited equipment:
AMRAP 10:
Max walking-lunge steps
– If space is limited, have athletes stay in place or walk around where they can.
– Each step counts as 1 rep.
Cool down:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side