Strength
Front Rack Reverse Lunges
- x 6/leg x 4 sets @ RPE 7.5
Complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set.
Notes
Today’s strength is front rack lunges. You will complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set. All 4 working sets will be at the same weight. You will use an RPE 7.5 today. You should feel like you could have completed a few more reps when you are done with your first set. Be sure to maintain a soft touch of the knee on the ground each rep. Aim to use about 5% more weight than last week.
Conditioning
For time:
- 100-80-60-40-20 Double Unders
- 50-40-30-20-10 Kettlebell Swings
15-minute time cap
Notes
Today’s workout is a simple couplet of double unders and kettlebell swings. Your score is the time to complete the prescribed work or the number of reps completed under the 15-minute time cap.
The double unders should not take longer than 1:30 for the set of 100 and about :15 less each subsequent round. Adjust the number of reps or substitute single unders.
The kettlebell should be light. You should be able to complete each round in 2-3 sets.