# 13JUL20: SUMMER HOME WOD #13

TODAY WE RE-TEST HOME WOD #13, THE WORKOUT FOR MONDAY, 12APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #13, and recorded your score (either on your own or by posting your score in the comments/reply section of that workouts blog post), your goal today is to earn a Personal Record (PR) aka your goal is to beat your original score -OR- for those who earned 15/15 last time, to keep that max score! Good luck!

WARM-UP:

MOVEMENT FOCUS + VIDEO/S:
Stationary Lunge Steps

-After watching the video, perform 10 REPETITIONS OF STATIONARY LUNGE STEPS*, focusing on proper technique
*1 REP = 1 RIGHT LUNGE STEP (R) + 1 LEFT LUNGE STEP (L)
*Which means 10 reps = (R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)+(R+L)

MET.CON:
“Death by Stationary Lunge Steps!”

-Using the online Tabata Timer, scroll down a bit and then set timer for ROUNDS = 15, with TIME ON = 1:00, and TIME OFF = 0:00.

-Each round, perform that number of stationary lunge steps.
-Each lunge step repetition = 1 Right Lunge Step + 1 Left Leg Lunge Step!!
Example:
-Round 1= 1 Rep Stationary Lunge Steps = (R+L)
-Round 2 = 2 Reps Stationary Lunge Steps = (R+L) + (R+L)
-Round 3 = 3 Reps Stationary Lunge Steps = (R+L) + (R+L) + (R+L)
-Continue pattern each round until the 15 rounds are completed -or- until you fail to finish the number of reps required for that round number.

Score: # Rounds Completed out of 15

COOL-DOWN/MOBILITY WORK:
https://www.fitnessblender.com/videos/cool-down-workout-cool-down-stretching-routine

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!! IF YOU COMPLETED THIS WORKOUT ON 11-12APR20 as HOME WOD #13, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 11-12APR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

## 5 responses to “13JUL20: SUMMER HOME WOD #13”

• Well done, Gram!

• Keep it up, Jareth!