Warmup:

High Knees 30’ and back

Butt Kickers 30’ and back

Side Shuffle 30’ and back

10 Box Step ups

Side lunge 30’

10 Lateral box step overs

30 Calf Pedals in Down Dog

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

5 Rounds:

400M Run

15 Single DB Box Step Overs (50#/35#) (24”/20”)

Video courtesy of TuricumFit.

How you perform the DB box step overs is totally up to you.  My suggestion as far as the stepping would be more of a lateral motion over the box, making the first step with the leg furthest from the box (see the video), crossing the other foot over, and then stepping down with the first foot.  Takes the least number of steps but will require the most coordination.  As far as where the DB should be, totally up to you, but I like it up on the shoulder or behind the neck.

Scaling Options:

Run -> 500m Row

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Banded Quad Stretch – 1 Min per side

Video courtesy of The Active Life