Warm Up:
3 sets:
Row, ski, or bike:
:30 easy pace
:20 moderate pace
:10 fast pace
3 sets:
5 elbow-to-instep/leg
:30 goblet hold good mornings
10 alternating goblet hold reverse lunges
10 alternating single-leg toe touches
– Use one dumbbell.
1 set:
5 x shuttle runs
– 1 run is 25 feet out/25 feet back.
WOD:
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (20/35 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
Intermediate:
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (10/15 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
Beginner:
Complete as many reps as possible in 10:00 of:
10 box step-overs (12/20 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
Home Workout:
Complete as many reps as possible in 10:00 of:
10 dumbbell step-ups or walking lunges (20/35 lb)
5 shuttle runs
– 1 shuttle run = 25 feet down/25 feet back.
– Use two dumbbells, held at the sides in a farmers carry.
Movement scaling options:
Dumbbell box step-overs: Load, height
Shuttle run: Substitutions
Post-Workout Skill Work:
4 sets:
:20 V-ups
:10 rest
:20 flutter kicks
:10 rest