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-under
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 unbroken double-unders
WOD:
7 sets for load:
6 back-rack reverse lunges (3/leg)
Intermediate:
Same as Rx
Beginner:
7 sets for load:
10 back-rack reverse lunges (5/leg)
HOME WOD:
Equipment:
4 sets for AMRAP 4:
3 DB hang power cleans
6 DB shoulder-to-overheads
9 burpees over the DB
12 DB bent over rows
– Rest 2:00 between rounds.
Bodyweight:
4 sets for AMRAP 4:
3 burpees to a target (12 in)
6 handstand push-ups
9 burpees over a line
12 DB bent over rows
– Rest 2:00 between rounds.
Movement scaling options:
Back-rack reverse lunge: Load, front rack lunge, DB lunges
Odd object option:
7 sets for load:
6 reverse lunges (3/leg)
– Use heavy DBs, KBs, sandbags, or any other object held at the ches
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg