Warm Up:
1 set:
1 wall walk
Single-arm dumbbell overhead walking lunges (25 ft) (35/50 lb)
3 burpee pull-ups
Single-arm dumbbell overhead walking lunges (25 ft) (35/50 lb)
– Use different arms for each set of lunges.
WOD:
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
Intended Stimulus : 16-22 Minutes
Intermediate:
7 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is at the fingertips when the arms are overhead.
Beginner:
5 rounds for time:
2 inchworms + push-ups from the knees
Single-arm DB overhead walking lunges (25 ft) (10/15 lb)
5 burpee jumping pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is at the middle of the forearm when the arms are overhead.
Home Workout:
10 rounds for time:
2 wall walks
Single-arm dumbbell overhead walking lunges (25 ft) (35/50 lb)
5 burpee broad jumps (4 ft)
Single-arm dumbbell overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
Movement scaling options:
Wall walk: Partial wall walk, inchworm + push-up
Single arm DB overhead walking lunges: Load, unweighted lunges
Burpee pull ups: Burpee jumping pull-ups
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats