Strength
Back Rack Reverse Lunges @ 20X1
- x 8/leg x 4 sets
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 8 reps per leg. Do not alternate legs each rep. Complete all 8 reps on one side, then complete all 8 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.
Conditioning
Complete as many rounds as possible in 10:00:
- 8 Bar Facing Burpees
- 6 Overhead Squats
Notes
Today’s conditioning is 10 minutes of burpees and overhead squats. Your score is the number of rounds and reps completed in 10-minutes.
The burpees should take no longer than :45 to complete each round. Adjust the number of reps if you think they will take too much time.
The overhead squats should be a light-moderate weight. The goal is move continuously throughout the workout, so choose a weight that you can maintain unbroken sets and not hesitate to pick it up each round.