Specific Warm-Up:
1 set for max reps: Max unbroken double-unders
or
2:00 max double-unders
WOD: 7 sets for load:
6 alternating front-rack reverse lunges
Intermediate and Beginner:
Same as Rx
Home Workout:
5 sets for reps:
:30 dumbbell reverse lunges, left | :15 rest
:30 dumbbell reverse lunges, right | Rest 2:15 between sets.
– Use two dumbbells.
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg