Skill Work:
Every 1:30 for 4 sets:
6 alternating single-leg broad jumps
– Land on two feet.
WOD: 2 Rounds For Time
25 cal | 30 DB Lunges @ 50/35
25 Cal | 90 step-ups (20/24 in)
– Complete the calories on any machine.
Intermediate: 2 RFZT
20 Cal Machine | 30 DB Lunges @ 35/20
20 Cal Machine | 90 step-ups (20/24 in)
– Complete the calories on any machine.
Beginner: 2 RFT
2:00 max cal | 2:00 max reverse lunges
2:00 max cal | 2:00 max step-ups (12/18 in)
– Complete the calories on any machine.
– Perform no more than 30 reverse lunges in each interval.
Home Workout: 2 rounds for time of:
800-meter road bike | 30 single-leg squats
800-meter road bike | 90 walking lunges
Cool down:
1 set:
20 alternating Spiderman twists