Warm Up:
2 sets:
:15 arm circles forward
:15 arm circles backward
10 scap pull-ups
6 Samson stretch lunges
6 alternating step-ups
4 burpees
4 box jumps
– Use a low box.
2 sets:
5-10 ring rows or 1-5 strict pull-ups
:20 box jumps
– Use a workout height box.
WOD: WHY THOUGH
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (53/70 lb)
Kipping chest-to-bar pull-ups
Burpee box jumps (24/30 in)
– Use one kettlebell.
Time Cap: 20 Min
Intermediate:
6-9-12-15-18 reps for time of:
Suitcase KB reverse lunges (35/53 lb)
Kipping pull-ups
Burpee box jumps (20/24 in)
– Use one kettlebell.
Beginner:
3-6-9-12-15 reps for time of:
Suitcase KB reverse lunge (26/35 lb)
Ring rows
Burpee box step-ups (12/20 in)
– Use one kettlebell.
Home Workout:
9-12-15-18-21 reps for time of:
Suitcase dumbbell reverse lunges (35/50 lb)
Double-dumbbell bent-over rows
Burpees to a target (12 in)
– Use one dumbbell.
Movement scaling options:
Suit care kettlebell reverse lunge: Load, unweighted lunges, air squats
Chest to bar pull up: Chin-over-bar, jumping pull-ups, ring rows
Burpee box jump: Box height, burpee box step-ups, up-down step-up
Cool down:
1 set:
1:00 pigeon pose/leg