Strength + Stability + Plyo
Every 4:00 x 3 Sets
8/8 [Dual Dumbbell Single Leg Romanian Deadlift](https://youtu.be/IlOrGu1qzWs?si=xhxr4SVf_2RWLo_S)
10 [Ice Skater Hops](https://youtu.be/Xz27DudBfSs?si=fnCNZNimgKd7tJXh)
8 [Ring Fall-Outs](https://www.youtube.com/watch?v=z3nCJ0uFCHU)
Modifications:
– SLDRL: Lower the loads, move to a single dumbbell, or just do unweighted at smooth tempo if necessary
– Ice Skater Hops: Do Single Leg Lateral Hop with stick and place other foot down. / Adjust to [Dynamic Lateral Lunge](https://www.youtube.com/shorts/5qXkGkwlc74), or Cutsy Lunge
– Ring Fall Outs: Adjust to Rower Ab Rollouts/ Bar Ab Rollouts / Or adjust to Ring Plank or High Ring V-Outs
WOD:
“Hold the Line”
12:00 AMRAP
12 Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walks: 10in From Wall
Score = Rounds + Reps
—
Level 2:
12:00 AMRAP
12 Alternating Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
2 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walks: 10in From Wall
–
Level 1:
12:00 AMRAP
12 Kipping Knee Raises
50ft (15m) Goblet Walking Lunges
2 Wall Walks
Dumbbells: 1 x 35/25lb, 15/12kg
Wall Walks: 30in From Wall
–
Masters 55+:
12:00 AMRAP
9 Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
2 Wall Walks
Dumbbells: 2 x 30/20lb, 14/9kg
Wall Walks: 20in From Wall
Goal: 6+ Rounds
–
Travel / Hotel:
12:00 AMRAP
12 Toes to Bar
16 Dual Dumbbell Front Rack Reverse Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walks: 10in From Wall