Warm Up:
3 sets:
: 30 high knees
: 15 rest
: 30 banded side steps
: 15 rest
: 30 banded good mornings
: 15 rest
: 30 Cossack squats (:15/leg)
: 15 rest
Skill Work:
30 alternating shoulder taps
10 wall-walks
then…
Accumulate:
200-ft handstand walk
WOD:
For time:
400-m walking lunge
Intended Stimulus: 12-16 Minutes
Intermediate:
Same as Rx
Beginner:
On a 10:00 clock:
Max-distance lunge
Home Workout:
AMRAP 10:
Max walking-lunge steps
– If space is limited, have athletes stay in place or walk around where they can.
– Each step counts as 1 rep.
Movement scaling options:
Walking lunge: Distance, time, range of motion
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg