Warm Up:
1 set:
200-m run
20 split squats (10/leg)
20 empty-bar back-rack elbow rotations (10/side)
1 set:
400-m run
20 alternating BW reverse lunges (10/leg)
20 front-rack elbow rotations
Specific Warm-Up:
2 sets:
6 overhead lunges (3/leg)
WOD:
For load:
Overhead lunges
6-6-6
Front-rack lunges
8-8-8
Back-rack lunges
10-10-10
Perform a new set every 2:30.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Overhead lunges: Load, reps, single-arm DB overhead lunges, overhead squats.
Front rack lunges: Load, reps, DB front-rack lunges, front squats.
Back rack lunges: Load, reps, DB back-rack lunges, back squats.
Limited equipment option:
For max reps:
1:00 single-arm DB overhead lunges
1:00 rest
x3
1:00 single-arm DB front-rack lunges
1:00 rest
x3
1:00 DB back-rack lunges
1:00 rest
x3
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg