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GENERAL WARM UP 5-15minutes
Row 3xs:
–:20sec Easy
–:20sec Hard
1 Round:
–10 Sumo Inchworm
–:20sec Dead Hang
–10ea Way Plate Wraps
–:20-:15sec Hollow Hold or Bent Knee Hollow Hold
Row 3xs:
–:20sec Easy
–:20sec Hard
1 Round:
–5 ea Kneeling Thoracic Rotation
–:20sec Reverse Grip Hang
–12 Plate Overhead Alternating Lunges
–:20-:15sec Hollow Hold or Bent Knee Hollow Hollow
Double Dumbbell Overhead Walking Lunge Teaching Progression 1x:
–:20sec Single Arm Overhead Dumbbell Hold (right)
–:20sec Single Arm Overhead Dumbbell Hold (left)
–4 Alternating Single Arm Overhead Lunge (right)
–4 Alternating Single Arm Overhead Lunge (left)
–6 Alternating Double Dumbbell Overhead Lunge (in place or walking)
AMRAP 15 min:
Row 200 meters
50′ Double Dumbbell Overhead Walking Lunge (50’s/35’s)
*Increase the row by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark. Bike 12/8 cals.
AMRAP 15 min Scaled Version:
Row 200 meters
25′ Single Arm Dumbbell Overhead Walking Lunge (35/20) (right)
25′ Single Arm Dumbbell Overhead Walking Lunge (35/20) (left)
*Increase the row by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark
AMRAP 15 min Minimal Gear Version:
Run 200 meters
50′ Double Dumbbell Overhead Walking Lunge (50’s/35’s)
*Increase the run by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark
AMRAP 15 min Bodyweight Version:
Run 200 meters
100′ Walking Lunge
*Increase the run by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark
3 Rounds For Quality:
10 Pike Compression Over Dumbbell
:30 sec Static Hip Hinge Hold w/ Arms Extended Overhead
