Warm Up:
1 set:
100-m jog
25-ft toy soldiers
25-ft walking lunges
25-ft high knees
25-ft butt kickers
25-ft shoo the turtles
25-ft spiderman lunges
25-ft bear crawl
25-ft burpee + broad jump
100-m jog
Skill Work:
EMOM 8:
:20-:30 single-leg squat practice
WOD:
4 rounds for time:
1:00 cumulative plank hold
400-m run
Intended Stimulus: 14-20 Minutes
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
:30 cumulative plank hold
300-m run
Home Workout:
Same as Rx
Movement scaling options:
Plank hold: Time, from the knees
Run: Distance, bike substitutions
Cool down:
2 sets:
:30 cobra stretch
:30 seated pike stretch/leg