Warm Up:
1 set
10 alternating Spiderman stretch
10 leg swings / leg
10 jumping jacks
10 high knees + 10 butt kickers
10 skips for height
10 reverse lunges
10 broad jumps
10 walking lunges
Athletes should complete a jog after each exercise.
Skill Work:
EMOM 3
10 jumping squats
100-m run
Rest with the remaining time in the minute.
WOD:
4 rounds for time:
100-m lunge
300-m run
Wear a vest or carry an object 20/14 lb
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
50-m lunge
300-m run
Movement scaling options:
Lunges: Distance, 60 alternating reverse lunges, 60 box step-ups
Run: Distance, bike (750/600 m), row (400/300 m)
Alternate Workout:
Indoor option:
4 rounds for time of:
60 alternating in-place lunges
10 shuttle sprints (100 ft)
Wear a vest or carry an object 20/14 lb
Cool down:
For time:
5-10-15-20-25-20-15-10-5
Double-Unders
Sit-Ups