DYNAMIC WARM-UP
3 sets:
: 30 high knees
: 15 rest
: 30 banded side steps
: 15 rest
: 30 banded good mornings
: 15 rest
: 30 Cossack squats (:15/leg)
: 15 rest

PRE-WORKOUT SKILL
EMOM 6:
10 alternating single-leg squats

WALKING LUNGE PROGRESSION
Split squat Focus on stance length and width.
Forward lunge Get athletes accustomed to stepping into the stance.
Walking lunge Ensure athletes fully stand between reps.

RX & INTERMEDIATE

For time:
400-m walking lunge

BEGINNER

On a 10:00 clock:
Max-distance lunge

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side