2 Rounds of:
1:00 Bike
50' Walking Lunge
20 Push Ups
GET STRONG (12 Min)
Alternating Back-Rack Reverse Lunges (out of rack)
In 12:00 complete 10-10-10-10-10-10 (5/leg) Increase weight each set
GET FIT (14 Min)
4 Rounds of:
15/10 Calories Bike
30' HS Walk or 3 Wall-walks or 10 DB Strict Press
9 Hang Squat Snatch 115/75
Rest 1:00
14 Min Cap
COMPETITORS EXTRA
EMOM 10 of:
80' Sandbag Carry 150/100
15 Ring Dips
Alternate Movement OTM
ATHLETES NOTE:
On "Get Strong": We are not looking for a "max" today on the Lunges. You should safely build to a challenging set without bouncing your knees off of the ground.
On "Get Fit": This is interval work, while breaking up the HS Walk might actually get the 30' done faster, holding on to the barbell at the end is the only answer!