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