WOD:
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (15/15 ft)
Min 4: rest
Intermediate:
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 2 rope climbs (12/12 ft)
Min 4: rest
Beginner:
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 plate jumps
Min 3: 2 pull-to-stands
Min 4: rest
Home Workout:
EMOM 20 minutes
Min. 1: 16 alternating dumbbell reverse lunges (35/50 lb)
Min. 2: 5 broad jumps
Min. 3: 12 alternating dumbbell renegade rows (35/50 lb)
Min. 4: Rest
Movement scaling options:
Alternating back rack reverse lunges: Load, goblet-hold reverse lunges, step-ups, good mornings
Box jumps: Height, step-ups
Rope climb: Reps, height, pull-to-stands
Cool down:
1 set:
1:00 couch stretch/side
1:00 standing calf stretch/side