Warm Up:
Samson stretch
Overhead squats
Sit-Ups
Good mornings
Pull-ups
Dips
Specific Warm-Up:
1 round:
2 slow burpees
2 fast burpees
2 burpees to target
WOD:
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Intermediate:
AMRAP 9:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target
Beginner:
AMRAP 9:
6 burpees
8 alternating step-back lunges
Home Workout:
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Movement scaling options:
Burpees to a target: Reps, target height
Single-leg squats: Reps, single-leg squats to a target, alternating reverse lunges
Cool down:
1 set:
1:00 pigeon pose/leg
1:00 calf stretch/leg