Warm Up:
4 sets:
8 jumps around your partner
8 jump over and crawl under your partner
Workout Prep:
1 set:
20 high knees
20 air squats
20 butt kickers
20 alternating lunges
1 set:
10 DB lunges (dumbbells at sides)
100-m jog
1 set:
10 DB lunges (front rack position)
100-m jog
1 set:
10 DB lunges (dumbbells standing up on the shoulders)
100-m farmer carry
PARTNER WOD:
4 rounds for time with a partner:
50-m DB lunge (25/35 lb)
350-m farmers carry (25/35 lb)
Time Cap: 25 Minutes
Intermediate:
4 rounds for time with a partner:
50-m DB lunge (15/25 lb)
350-m farmers carry (15/25 lb)
Beginner:
4 rounds for time with a partner:
50-m walking lunges
350-m farmers carry (10/15 lb)
HOME WOD:
Equipment:
4 rounds for time with a partner:
50-m DB lunges
350-m farmers carry
– Split the work as needed.
– One partner works at a time.
Bodyweight:
4 rounds for time with a partner:
50-m weighted lunges
350-m weighted carry
– Split the work as needed.
– One partner works at a time.
Movement scaling options:
DB lunge: Load, 50 DB step-ups (20 in)
Farmers carry: Load, 3:00 farmer hold
Individual option:
4 rounds for time:
50-m DB lunge (25/35 lb)
350-m farmers carry (25/35 lb)
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side