Warm Up:
3 sets:
:30 easy pace
:30 moderate pace
:30 fast pace
:30 rest
– Choose between row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
10 unweighted good mornings
10 alternating step-back lunges
10 alternating single-leg toe touches
10 up-downs
5 inchworm + push-ups
Specific Warm-Up:
1 round:
3 slow burpees
3 fast burpees
3 burpees to target
– Rest :30 between sets.
WOD:
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Intermediate:
AMRAP 8:
15 walking lunges
15 burpees to a 3-in target
Beginner:
AMRAP 8:
10 walking lunges
10 burpees to a target at max reach
Home Workout:
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Movement scaling options:
Walking lunges:Reps, step-back lunges, step-ups
Burpees to a target: Reps, target height, up-downs
Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions