Monday December 15th

Monday

A. Every 1:30 x 6 (week 3 of 6)

Odd Sets - 5/5 Deficit back rack lunges

Even Sets - 5 No lockout front squats

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and 1 & 1/4 front squats. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. For Time:

10 Burpee box jump overs (24/20in box)

20 Alternating Farmers Hold Walking Lunges (50/35)

30 Alternating Dumbbell Snatch

120 Double unders (180 single unders)

30 Alternating Dumbbell Snatch

20 Alternating Farmers Hold Walking Lunges

10 Burpee box jump overs