Warm Up:
Pizza Delivery Warm-Up Game
Specific Warm-Up:
1 set:
10 alternating Samson stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 box step-ups (20 in)
20 alternating reverse lunges
:30 mountain climbers
100-meter jog
1 set:
10 unweighted good mornings
10 single-dumbbell box step-ups (20 in)
10 single-dumbbell walking lunges
100-meter single-dumbbell carry
WOD:
AMRAP 20:
50 single-DB box step-ups (20/20 in) (20/35 lb)
50 single-DB walking lunges (20/35 lb)
100-m single-DB carry
– Carry the dumbbell anyhow.
Intermediate:
AMRAP 20:
50 single-DB box step-ups (20/20 in) (15/25 lb)
50 single-DB walking lunges (15/25 lb)
100-m single-DB carry
– Carry the dumbbell anyhow.
Beginner:
Every 5:00 for 4 sets:
20 box step-ups (12/12 in)
15 walking lunges
100-m jog
– Rest with the remaining time in the 5:00 interval.
Home Workout:
AMRAP 20:
50 single-dumbbell step-ups (20 in) (20/35 lb)
50 single-dumbbell walking lunges (20/35 lb)
100-meter single-dumbbell carry
– Carry the dumbbell anyhow.
– If no box is available, substitute with 50 unweighted reverse lunges.
Movement scaling options:
Single DB box step ups: Load, height
Single DB walking lunges: Load, reverse lunges, air squats
Single DB carry: Load, 200-m bike (unweighted), 100-m row (unweighted)
Cool down:
1:00 foam roll quad/leg
1:00 foam roll lats/arm