Warm Up:
4 sets x :45 pizza delivery game
Skill Work:
Every 3:00 for 4 sets:
6 left-leg DB step-ups (20/24 in)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.
WOD:
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
Intended Stimulus: 8-12 Minutes
Intermediate:
4 rounds for time:
30 walking lunge steps
15 toes-to-bars
Beginner:
4 rounds for time:
20 walking lunge steps
15 hanging knee raises
Home Workout:
4 rounds for time:
30 walking lunge steps
25 V-ups
Movement scaling options:
Toes to bars: Reps, knees-to-chest, hanging knee raises, lying leg raises
Walking lunge steps: Volume, reps in place, hands push off of the knee for deconditioned athletes
Cool down:
1-2 sets:
1:00 foam roll quads
1:00 standing pike stretch