WOD:
AMRAP 10:
Double-DB front-rack walking lunges (50 ft) (35/50 lb)
25 AbMat sit-ups
5 single-DB weighted pull-ups (35/50 lb)
Intermediate:
AMRAP 10:
Double-DB front-rack walking lunges (50 ft) (20/35 lb)
25 AbMat sit-ups
5 strict pull-ups
Beginner:
AMRAP 10:
Walking lunges (35 ft)
15 AbMat sit-ups
5 foot-assisted ring pull-ups
Home Workout:
AMRAP 10 minutes
Dumbbell front-rack walking lunges (50 ft) (35/50 lb)
25 AbMat sit-ups
10 dumbbell bent-over rows
– Use two dumbbells.
Movement scaling options:
DB front rack walking lunges: Load, distance, single-kettlebell goblet hold walking lunges, unloaded walking lunges
Ab mat sit ups: Reps, foot-anchored sit-ups, plank holds
DB weighted pull ups: Reps, strict pull-ups, strict chest-to-bar pull-ups, jumping chest-to-bar pull-ups, jumping pull-ups, foot-assisted pull-ups, banded pull-ups, ring rows
Post-Workout Skill Work:
Every 2:00 for 4 sets:
6 bent-over barbell rows