Strength
Back Rack Reverse Lunge @ 20X1
- x 4/leg x 4 sets
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 4 reps per leg. Do not alternate legs each rep. Complete all 6 reps on one side, then complete all 4 reps on the other side.
Every rep will be performed with a :02 descent, light tap of the knee on the ground, and :01 pause between reps. Choose a weight that feels challenging, but allows you maintain the tempo and a soft touch of the knee on the ground each rep. If you were here for last week’s sets of 5, aim to use 5% more weight this week.
Conditioning
At 0:00, complete for time:
- 200m Run
- 10 Goblet Squat
- 200m Run
- 10 Goblet Squats
- 200m Run
- 10 Goblet Squats
- 200m Run
At 10:00, repeat the above workout.
Notes
Today’s conditioning is 2 sets of running and goblet squats. This is a fast paced workout. Your score is the slower of the 2 sets.
The runs should take no longer than 1-minute to complete each round. Adjust the distance accordingly.
The goblet squats should be unbroken every round. But because the overall volume is low, you should challenge yourself with a slightly heavier weight, as long as you can complete 10 in a row.