Friday December 29, 2023

“Communication is now about saying what we think. Communications is about ensuring others hear what we mean.” -Simon Sinek

Warm Up: 
1 set:
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backwards single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg

Skill Work: 
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders

WOD:
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.

Lift every 3:00

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Home Workout: 
5 sets for reps:
:30 left-leg dumbbell reverse lunges
– Rest :15
:30 right-leg dumbbell reverse lunges
– Rest 2:15 between sets.
– Use two dumbbells.

Movement scaling options:
Front-rack reverse lunge: Load, back rack lunge, dumbbell lunges

Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg