Skill Work:
3 sets:
10-20 GHD sit-ups
– Rest as needed.
WOD:
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.
Intermediate:
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two dumbbells.
Beginner:
3 rounds for time:
300-m run
16 walking lunges
Home Workout:
Same as Rx
Movement scaling options:
Run: Distance, substitutions
DB farmers carry walking lunge: Load, reps, unweighted walking lunges, reverse lunges in place
Cool down / Post-Workout Skill Work:
1 set:
1:00 foam roll quadriceps/side
1:00 foam roll glute-med/side