Monday 10.14.19

Fitness

Prep:
3 Sets:
30 sec Glute Bridge Hold
5/side Knee Hug to Reverse Lunge w/ Reach

A. DB Front Rack Walking Lunge

10 alternating reps (5/leg)
every 90 sec x 4 sets
(starting moderate and building each set)

B. Thruster from Rack

3 reps @ 31X1 every 2min x4 sets
Tough weight across with perfect tempo.

C. 15min

400m Run (one time buy in)
+
AMRAP in remaining time:
10 cal Row
10 alt Step Ups 24/20
40 DU

 

Essentials

A. DB Front Rack Walking Lunge

10 alternating reps (5/leg)
every 90 sec x 4 sets
Same Weight Across make challenging

B. Thruster from Rack

3 reps @ 31X1 every 2min x4 sets
Tough weight across with perfect tempo.

C. 15min

400m Run (one time buy in)
+
AMRAP in remaining time:
10 cal Row
10 alt Step Ups 24/20
60 Single Unders