Dynamic Warm Up:
2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-downs
Skill Work:
On a 3 Minute Clock
1:00 max burpees to target
then
2:00 max single-leg squats
WOD:
4 rounds for time:
400m run
30 hip extensions
Intermediate:
4 rounds for time:
400m run
20 hip extensions
Beginner:
4 rounds for time:
200-m run
20 good mornings
Movement scaling options:
Run: distance, bike, row, ski – See logistics for specific distances.
Hip extensions: repetitions, partial range of motion, 30 good mornings (45/35 lb)
Alternate Workout:
4 rounds for time:
400m run
30 good mornings (light weight)
Cool down:
3 sets
:30 foam roll hamstrings / side
:30 foam roll calves / side