Jump Rope Practice:
EMOM 3:
:20-:30 jump rope practice
WOD:
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)
Intended Stimulus: 12-16 Minutes
Intermediate:
2 rounds for time:
800-m run
40 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
Beginner:
2 rounds for time:
400-m run
40 single-unders
20 DB goblet carry reverse lunges (15/25 lb)
Home Workout:
Same as Rx’d
Masters 55+ option:
2 rounds for time:
800-meter run
60 double-unders
40 dumbbell goblet carry reverse lunges (20/35 lb)
Movement scaling options:
Run: Distance, substitutions
Double unders: Reps, single-unders
DB goblet carry reverse lunges: Load, reps, low-box step-ups
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats