Specific Warm-Up:
5 min:
2-3 sets of 6-8 Lunges
WOD:
OTE4:00 x 5
8 Alternating Back Rack Reverse Lunges
Aim to start with around 50% of your 1-rep-max back squat.
Avoid going so heavy that the back knee impacts the ground.
Post-Workout Skill Work:
EMOMx12
Min 1: Max Handstand Walk RX Shoulder Taps INT Piked shoulder taps BEG
Min 2: Plank
Min 3: REST
Score is total distance OR number of shoulder taps
Cooldown:
Accumulate:
1:00 in couch stretch/leg
1:00 Banded arm stretch/arm