241027
For time:
- RX -
For time:
40 knees-to-elbows
40 alternating double-DB front-rack lunges (20/35 lb)
- Rest 2:00
30 knees-to-elbows
30 alternating double-DB front-rack lunges
- Rest 1:00
20 knees-to-elbows
20 alternating double-DB front-rack lunges
- INTERMEDIATE -
For time:
40 knees-to-chest
40 alternating double-DB front-rack lunges (15/25 lb)
- Rest 2:00
30 knees-to-chest
30 alternating double-DB front-rack lunges
- Rest 1:00
20 knees-to-chest
20 alternating double-DB front-rack lunges
- BEGINNER -
For time:
20 hanging knee raises
20 alternating double-DB front-rack lunges (10/15 lb)
- Rest 2:00
15 hanging knee raises
15 alternating double-DB front-rack lunges
- Rest 1:00
10 hanging knee raises
10 alternating double-DB front-rack lunges
- MASTERS 55+ -
For time:
40 hanging knee raises
40 alternating double-DB front-rack lunges (10/20 lb)
- Rest 2:00
30 hanging knee raises
30 alternating double-DB front-rack lunges
- Rest 1:00
20 hanging knee raises
20 alternating double-DB front-rack lunges
Skill Work
Post-workout
1 set:
Single-arm overhead dumbbell walk (200 ft)
- Use workout weight.
- Switch arms as needed.
