WOD:
5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds.
Intermediate:
5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-armpits
– Rest 2:00 between rounds.
Beginner:
5 rounds:
AMRAP 2:
8 shuttle runs
Max hanging leg raises
– Rest 2:00 between rounds.
Home Workout:
5 rounds:
AMRAP 2:
10 shuttle runs
Max V-ups
– Rest 2:00 between rounds.
Movement scaling options:
Shuttle Run: Reps, substitutions
Knees to elbows: Knees-to-chests, hanging knee raises, lying leg raises
Cool down:
1 set:
200-meter cooldown walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side