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.

‍