Warm Up:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
Jog
Specific Warm-Up:
2 rounds for time with a partner:
100-m run
12 alternating single-leg squats
– Run together and 6 single-leg squats each.
WOD:
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
Intended Stimulus: 15-20 Minutes
Intermediate:
5 rounds for time with a partner:
400-m run
30 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.
Beginner:
5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.
Individual Workout:
5 rounds for time:
400-m run
20 alternating single-leg squats
Movement scaling options:
Run: Distance, substitutions
Alternating single-leg squats: Leg-wrapped single-leg squats, reverse lunges
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side