General Warm-Up
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
… then 3 rounds of:
10 Russian Step-Ups
10 Air Squat
10 Samson Lunge
Conditioning
Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
A. scaled to 95# goal was a weight I could do lunges unbroken, drop, backsquats unbroken. Did it. First 3 rds were good hr maxed at 150. Rd 3 and 4 spiked to 170 so slowed down the run. 21:52
hats off to everyone who did this RX.
20:32 scaled 50kg
26.47 – run 200m, 40kg BB , back rack lunges
20:47
21:31 minutos
A: 3 Rounds (45-60 sec rest between sets): 1. Seated Leg Extensions – 12-15 reps 2. Lying Leg Curls – 12-15 reps 3. Seated Calf Raises – 15-20 reps 4. Standing Dumbbell Lateral Raises – 12-15 reps 5. Cable or Dumbbell Rear Delt Flyes – 12-15 reps 6. Preacher or Concentration Curls – 12-15 reps 7. Cable Triceps Pushdowns – 12-15 reps Part B: Jumping Jacks x :30 Forward Back Hops x :30 Lateral Hops x :30 Diagonal Hops x :30 Then, 3 rounds of: 10 Russian Step-Ups 10 Air Squats 10 Samson Lunges Part C: Five rounds for time:… Read more »
17:48
A. 20:22