Warm Up:
200-meter jog
1 set:
10 leg swings/leg
10 reverse lunges
10 air squats
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
10 air squats
1 set:
10 inchworms + cobra stretch
10 jumping lunges
10 air squats
PARTNER WOD:
AMRAP 20 with a partner:
100-m farmers carry (35/53 lb)
200-m run
30 KB goblet squats (35/53 lb)
– Partners complete each run together and split goblet squats and farmers carries as desired.
Intermediate:
Same as Rx
Beginner:
AMRAP 20 with a partner:
100-m farmers carry (18/26 lb)
200-m run
30 air squats
– Partners complete each run together and split air squats and farmers carries as desired.
Home Workout:
AMRAP 20 with a partner:
100-meter dumbbell farmers carry (35/50 lb)
200-meter run
30 dumbbell goblet squats (35/50 lb)
– Partners complete each run together and split goblet squats and farmers carries as desired.
– Use two dumbbells for the carries and one dumbbell for the squats.
Movement scaling options:
Farmers carry: Load
Kettlebell goblet squat: Load, air squat, goblet reverse lunges (squatting limitation)
Run: Run substitutions
Cool down :
1 set:
1:00 pigeon pose/side