2 Rounds of:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG:
Front Rack Reverse Lunge Every 2:00 for 10:00
10 Reps (5/leg)
GET FIT:
3 Rounds
16 Front Rack DB Lunge Steps 50/35s
16 Sit Ups
64 Double-Unders
16 Sit-Ups
16 Front Rack DB Lunge Steps
2:00 Rest
16 Min Cap
COMPETITORS EXTRA:
5x AMRAP 3 / 1:00 Rest
500/450m Row
Max Distance HS Walk or max rep wall-walk
COACHES NOTE:
Athlete's can Lunge in place if space is prohibitive to complete Walking Lunge Steps in the workout. Sit Ups should be w/ an Ab Mat or otherwise on the floor (only competitors should consider using a GHD).
ATHLETES NOTE:
Take your time on the heavy lunges. Getting a mat out to bounce your knee off on the floor is very counterproductive. Slow and steady to the ground then drive hard off that front foot to stand in one motion.
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Dumbbell Shoulder Presses – 4 sets x 8-10 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps