Warm Up:
1 set:
200-m jog (easy pace)
10 alternating elbow-to-instep
10 leg swings/leg (front and back)
1 set:
200-m jog (moderate pace)
10 alternating Samson stretch
10 leg swings/leg (across the body)
1 set:
200-m jog (fast pace)
10 alternating lunges
10 air squats
Skill Work:
On an 8:00 clock:
Build to a max height box jump
WOD:
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
Time Cap: 20 Minutes
Intermediate:
Same as Rx
Beginner:
5 rounds for reps:
200-m run
1:00 alternating reverse lunges
HOME WOD:
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
Movement scaling options:
Run: Distance, bike, row, skierg
Single-leg squat: Reps on a box, reps to a target, foot-assisted single-leg squats, reverse lunges, air squats
Partner option:
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves