Warm Up:
1 set:
40 single-unders
10 bodyweight split squats /leg
2 sets:
30 double-unders
10 bodyweight lunges /leg
Skill Work:
5 attempts:
Max distance in 5 broad jump attempts
WOD:
5 rounds for time:
15 barbell lunges (95/135 lb)
75 double-unders
Time Cap: 15 Minutes
Intermediate:
5 rounds for time:
15 barbell lunges (65/95 lb)
1:00 double-unders
Beginner:
5 rounds for time:
15 barbell lunges (35/45 lb)
75 single-unders
Movement scaling options:
Barbell Lunge: Load, volume, DB lunge, goblet lunge, bodyweight lunge, front squat.
Double-unders: Single unders, volume, lateral hops over the DB, plate hops.
Limited equipment option:
5 rounds for time:
30 goblet lunges (50/35)
60 lateral hops over the dumbbell
Cool down:
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot