Front Rack Reverse Lunges
Every 2:00 for 10:00
10 Reps
Metcon:
4 Rounds (18 Min Cap)
250/200m Row (12/9 Bike)
20 KB Swings 70/53
250/200m Row (12/9 Calorie Bike)
2:00 Rest
ATHLETES NOTE:
If the heavier KB is a walk in the park for you, hit the gas on the Row/Bike and see how you hold up. If the heavier KB will slow you down, consider dialing it back on the Row/Bike and breaking things up. We're looking for 1-2 sets max on the KB.
Competitor's Extra:
40 Box Jump Overs 24/20"
12 Sandbag to Shoulder 150/100
30/9, 20/6, 10/3
10 Min Cap
Bodybuilding Workout: Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Hack Squats – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Prone Leg Curls w/band FST-7 – 7 sets x 8-10 reps