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Bike or Row 3-5xs:
:45sec Easy
:15sec Hard
2xs:
10ea. Spiderman
10 Goblet Squat
:30sec Plank Hold
3ea. KB Front Rack Single Side Lunge
3-5ea. KB Push Press
Prime 1x:
10 BB Front Rack Lunge
5 BB Thruster
6 Front Rack Lunge (workout weight)
3 Thruster (workout weight)
For Time
100 meter Front Rack Walking Lunge (135/95)
Goal: Sub 15 min
Notes: Every 10 steps complete 3 Thrusters
For Time
50 meter Front Rack Walking Lunge (85/55)
Goal: Sub 15 min
Notes: Every 10 steps complete 3 Thrusters
For Time
100 meter DB Front Rack Walking Lunge (50’s/35’s)
Goal: Sub 15 min
Notes: Every 10 steps complete 3 Thrusters
For Time
400m Walking Lunge
Notes: Every 50 meters do 8 squat jumps.
3 Rounds
20 Russian Swings (53/35)
15 Box Jump (24/20)
Notes: Rest 2-3 min between rounds.
Foam Roll Glutes 1x:
2-3 min per side
Pigeon Stretch 1x:
1-2min per side
