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